Kale and Artichoke Dip - 14.5g Carbs, 1.1g Fiber, 7.3g Sugar
From: www.tablespoon.com - Girl Who Ate Everything Recipe by Girl Who Ate Everything
Instead of spinach we are using Kale in this twist on the classic spinach and artichoke dip.
Prep Time 10 min
Total Time 45 min
Servings: 8
1 (14 oz can) Progresso artichokes, drained and chopped coarsely
4 oz fat free cream cheese, softened
6 oz Yoplait Greek plain yogurt, Nonfat
1/2 cup shredded Parmesan cheese
1/2 cup shredded Mozzarella cheese
1 tsp garlic powder
6 oz kale, chopped (about 8-10 cups)
1 (5.5) oz pkg Food Should Taste Good Multigrain tortilla chips (Not included for nutrition)
Preheat oven to 400 degrees.
In a large bowl combine the artichokes, cream cheese, yogurt, Parmesan cheese, 1/2 cup of the Mozzarella, garlic salt, and kale until completely mixed together.
Pour into a 1 1/2 quart dish or pie plate. Don't worry the kale with reduce down as it bakes. Cover and bake for 20 minutes. Stir and bake for an additional 10 minutes or until kale is cooked. Add the remaining 1/2 cup of Mozzarella cheese on top and bake uncovered for 5 minutes.
Serve with tortilla chips.
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 182 g
Nutrition per Serving: 228 Calories, 83 Calories from Fat, 9.2g Total Fat, 5.9g Saturated Fat, 0g Trans Fat, 41mg Cholesterol, 518mg Sodium, 125mg Potassium, 14.5g Total Carbs, 1.1g Dietary Fiber, 7.3g Sugars, 21.5g Protein
Vitamin A 72% - Vitamin C 44% - Calcium 22% - Iron 3%
Nutrition Grade: C
Good points:
High in phosphorus
Very high in vitamin A
High in vitamin C
Posted by: chefgloria1030@yahoo.com
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