Artichoke and Kale Dip - 14g Carbs, 3g Fiber, 3g Sugar
From: https://askdrnandi.com/artichoke-kale-dip/
Serves 8 (whenever available we suggest using organic products)
2 1/2 Tbsp coconut oil
1 shallot, chopped
5 garlic cloves, minced
6 oz chopped kale, remove the ribs
1/4 cup low sodium chicken broth
1 1/4 cup nonfat Greek yogurt
1/4 cup fat free sour cream
1/4 cup grated parmesan
1 1/4 cup artichoke hearts, canned and chopped into small pieces
1/2 cup water chestnuts, diced
1 1/2 green onion, thinly sliced
1 lemon, zested and juiced
2 tsp dry mustard
1 1/2 tsp crushed red pepper flakes
1 tsp cumin
1/2 tsp ground ginger
kosher salt and freshly ground pepper, to taste
In a large saute pan, heat the coconut oil over medium high heat.
Cook the shallots and garlic until they start to turn tender (about 1 minute).
Add kale and continue to cook for 3-4 minutes.
Add chicken broth and cover pan for 1-2 minutes (kale will wilt and liquid will be gone from the pan).
Season to taste with salt and pepper.
Removed pan from stove and allow to cool for 5-7 minutes.
Place mixture in a food processor and pulse 3 to 5 times and set aside. ( Keep a careful eye on food processor to get the desired texture you want for dip).
Combine the kale mixture with the remaining ingredients in a large mixing bowl.
Stir together until the dip is well combined.
Season with salt and pepper to taste.
Cover bowl and refrigerate.
Nutrition From: https://happyforks.com/analyzer
Salt not included!
Serves: 8
Serving size: 4.4 oz (126g)
Nutrition per Serving: 124 Calories, 44 Calories From Fat, 5.2g Total Fat, 3.9g Saturated Fat, 0g Trans Fat, 3mg Cholesterol, 101mg Sodium, 14g Total Carbs, 3g Dietary Fiber, 3g Sugars, 7g Protein – Vitamin A: 45% - Vitamin C: 60% - Calcium: 12% - Iron: 7%
Posted by: chefgloria1030@yahoo.com
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