UnlockFood.ca
Français

Spinach Dip

Makes 20 servings - 4 cups (1 L)

A cool, fresh, and best of all, low-calorie dip. Enjoy as a party dip. It will serve up to 20 guests.

Ingredients

1  pkg (10 oz /300 g) frozen chopped spinach, thawed and drained 1 
1/2 cup chopped water chestnuts 125 mL
1/4 cup finely chopped onion 50 mL
1/4 cup chopped red bell pepper 50 mL
1  large clove garlic, mashed 1 
1 cup lower-fat cottage cheese 250 mL
1 cup lower-fat plain yogurt 250 mL
2 tsp dried basil 10 mL
1/4 tsp dry mustard 1 mL
1/4 tsp garlic powder 1 mL
  Freshly ground black pepper to taste  
  Round rye or pumpernickel loaf  

Instructions

Step 1
In a large bowl, combine spinach, water chestnuts, onion, red pepper and garlic. Stir in cottage cheese, yogurt and seasonings. Chill for several hours.

Step 2
To serve, hollow out center of bread. Cut bread into cubes; fill center of bread with dip and surround with bread cubes.

Tips

For an even more flavorful dip, use 2 tbsp (25 mL) chopped fresh basil instead of the dried basil.
For an attractive presentation, serve party dips in hollowed-out vegetables such as
bell peppers or acorn squash halves.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1/4 cup (50 mL)
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 29
1%
Fat / Lipides 0.5 g
Saturated / saturés 0.3 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 2 mg
4%
Sodium / Sodium 84 mg
1%
Carbohydrates / Glucides 3.3 g
3%
Fiber / Fibres 0.8 g
Sugars / Sucres 2.0 g
Protein Protéines 3.3 g
16%
Vitamin A / Vitamine A
13%
Vitamin C / Vitamine C
6%
Calcium / Calcium
4%
Iron / Fer
DIETITIAN’S MESSAGE
A fast and easy recipe, this dip has many uses. Stuff leftovers in pita pockets with shredded cheese and lettuce for a fast meal to go or, for a light lunch, serve as an accompaniment to cold meats. 
Contributor
Dietitians of Canada
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc.

Blueberry Oat Muffins

Strawberry Apple Salsa with Cinnamon Crisps