Healthy Snack – Recipe #2

by Tuesday, February 1, 2011


This truly is one of my absolute favorite recipes. Trouble is that I must eat in moderation (only 2 tablespoons) because I could sit with the entire bowl and munch down. Now remember when eating dips at your Super Bowl party, take a small plate and only spoon about a tablespoon (or less) onto your plate so you aren’t likely to go back to the bowl for 3rds and 4ths and 5ths.. and so on.

Try to find a low calorie cracker, or rye bread crisps to serve with the dip. If you dont mind splurging on the carbs a little, purchase a rye bread, cut out the center to make a bowl and spoon the dip into the bread, then break apart the inside bread for dipping pieces.

• 1 tablespoon extra-virgin olive oil
• 1 (16-ounce) can lima (or butter) beans, drained
• 1 cup light mayonnaise
• 4 ounces tub-style fat-free cream cheese
• 1 teaspoon hot pepper sauce (such as Tabasco)
• 1 teaspoon capers, drained
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon dry mustard
• 1 (14-ounce) can artichoke hearts, drained
• 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
• 3/4 cup preshredded part-skim mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/2 cup sliced green onions
• 1 tablespoon fresh lemon juice

1. Preheat oven to 350°.
2. Combine first 8 ingredients (through mustard) in a food processor, and process until smooth (about 15-20 seconds).
3. Add remaining ingredients; pulse 5 times, then process until mixture is consistent throughout (about 10 seconds). With a rubber spatula, transfer mixture evenly to a 1-quart casserole dish, smoothing top.
4. Bake at 350° for 25-30 minutes or until lightly browned and bubbly at the edges. Remove from oven; cool 10 minutes.

Nutritional Info
• FAT 4g (sat 1g, mono 1g, poly 0.0g)
• FIBER 1g
• IRON 1mg
• SODIUM 183mg
• CALCIUM 53mg