Recipe:
Spinach artichoke dip is usually loaded with cream cheese, mayonnaise, and calories. But this dip replaces the rich ingredients with tofu, making it high in protein and low in calories.
This dip is naturally loaded with spinach, which is high in lutein, an antioxidant that is beneficial for eye health. Spinach is also rich in beta-carotene, which keeps skin soft and smooth. The leafy green also contains the antioxidant alpha-lipoic acid.
If you would like to add an extra cheesy flavor to the dip, blend 1⁄3 cup nutritional yeast in with the tofu mixture. Also, it’s also best to use silken tofu because that will make the dip a bit creamier. This dip is best served warm. Enjoy!
Ingredients:
1 teaspoon olive oil
1 sweet onion, chopped
4 cloves of garlic, minced
1 10 oz package frozen spinach, defrosted and drained
1 14 oz block soft tofu, drained
3 tablespoons lemon juice
1 1⁄2 teaspoons salt
A few pinches of pepper
1 14 oz can artichoke hearts, drained
1 cup part-skim mozzarella cheese
Instructions:
Preheat oven to 375 degrees Fahrenheit. In a food processor, blend tofu, lemon juice, salt, and pepper until smooth and creamy.
Heat olive oil in a skillet over medium heat. Add onion and sauté until browned. Add garlic and sauté for a few more seconds. Add spinach and continue cooking until all of the water has evaporated. Turn off the heat and let cool for a few minutes.
Add spinach mixture and artichokes to the food processor and pulse a few times until everything is incorporated but still chunky. Taste and adjust for seasoning. Pour mixture into a glass baking dish and bake for 30 minutes. Remove from over and sprinkle mozzarella over the top and bake for an additional 10-15 minutes, until the cheese is bubbly. Serve with vegetables or tortilla chips.
Yields: 10 servings
Per serving: 95 calories, 8 g protein, 8 g carbohydrates, 4 g fiber, 1 g sugars, 5 g fat, 2 g saturated fat, 0 g trans fat, 6 mg cholesterol, 468 mg sodium, 172 mg calcium, 0 g omega-3 fats, 150 mcg vitamin A, 6 mg vitamin C, 1 mg vitamin E, 1 mg iron, 1 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.