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Spinach Dip

Serves 12; 2 tablespoons per serving Ingredients 1 10-ounce package frozen chopped spinach 5 medium green onions (green and white parts), coarsely chopped 1/2 cup watercress, stems removed, or arugula 1/4 cup fresh parsley, stems removed 8 ounces fat-free or light plain yogurt 1 medium avocado, chopped 1 1/4 teaspoons salt-free garlic seasoning 1/8 teaspoon pepper 1/8 teaspoon salt 1/8 teaspoon red hot pepper sauce, or to taste Directions Prepare the spinach using the package directions, omitting the salt and margarine. Drain well and squeeze dry. In a food processor or blender, process the spinach, green onions, watercress, and parsley until just blended; the mixture should be coarse. Transfer to a colander to drain. Put the remaining ingredients in the processor or blender. Process until smooth. Transfer to a medium bowl. Stir the spinach mixture into the yogurt mixture. Cover and refrigerate for at least 1 hour. Cook's Tip: For chunkier avocado in this dip, mash it with a fork instead of processing it. Stir the avocado into the yogurt mixture when you add the spinach. Nutrients per Serving Calories: 48 Total Fat: 2.5 g Saturated Fat: 0.5 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 1.5 g Cholesterol: 0 mg Sodium: 62 mg Carbohydrates: 5 g Fiber: 2 g Sugars: 2 g Protein: 2 g Dietary Exchanges: 1 vegetable, 1/2 fat This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, American Heart Association
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