Lighter Spinach Artichoke Dip and Whole-Grain Pita Chips

4/5 (9)

Active time: 15 minutes Total time: 45 minutes

We’ve made this typically rich appetizer lighter by upping the vegetables and using protein-rich Greek yogurt and reduced-fat Neufchatel cheese. Making homemade whole-grain pita chips is as easy as slicing bread; try this method once — and you’ll never buy the high-sodium, bagged chips again.

Lighter Spinach Artichoke Dip and Whole-Grain Pita Chips

Ingredients

For the dip

2 teaspoons olive oil
1 small shallot, finely chopped
2 teaspoons fresh thyme, chopped
1 teaspoon garlic, finely chopped
8 cups (170g) baby spinach
1 cup (170g) frozen artichokes, defrosted, patted dry and chopped
1/3 cup (57g) canned, sliced water chestnuts, drained and chopped
1 cup (285g) 2% Greek yogurt
3/4 cup (170g) Neufchatel cheese (or reduced-fat cream cheese), at room temperature
1 1/2 teaspoons lemon zest
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup (100g) part-skim mozzarella, grated

For the chips

3 whole-grain pocket breads (such as Ezekiel)
2 teaspoons olive oil
1/4 teaspoon smoked paprika

Directions

For the dip
Preheat oven to 375°F (190°C). Heat the oil in medium sauté pan over medium heat. Add the shallots and cook until tender, 2 minutes. Add the thyme and garlic and sauté until fragrant, 20 seconds. Add the spinach and toss with tongs until wilted, 3 minutes. Place in a strainer and squeeze out the excess moisture. Chop and set aside.

In a medium bowl, beat the yogurt, Neufchatel cheese, lemon zest, salt and pepper until blended. Add the spinach mixture, artichokes, water chestnuts and half the mozzarella cheese and stir with a spoon until blended. Transfer to a 4-quart baking dish. Sprinkle with the remaining cheese and bake, uncovered, until bubbly, 30–35 minutes. (The unbaked dip can be covered and kept in the refrigerator for up to two days before baking.)

For the chips
Brush both sides of the pocket breads with the oil. Cut the breads in half, open them up into pockets, and then peel the 2 sides apart to make 2 thinner pieces of bread. Cut each piece into 5 wedges. Repeat with remaining pitas. Arrange pita wedges on a baking sheet in a single layer and sprinkle with paprika. Bake until crispy and golden brown, 15 minutes. Serve the warm dip with the pita chips.

Serves: 10 | Serving size: 7 tablespoons dip, plus 6 pita chips

Nutrition (per serving): Calories: 197; Total Fat: 10g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 267mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 3g; Protein: 13g

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One response to “Lighter Spinach Artichoke Dip and Whole-Grain Pita Chips”

Susan says:

February 8, 2019 at 6:23 am

A side by side nutritional value comparison with 7 Tablespoons of Trader Joe’s Spinach & Artichoke Dip. Trader Joe’s Dip: 158 calories, 10.5 g Total fat (7 g Saturated Fat), 35 mg cholesterol, 595 mg sodium, 7 g Total Carbs, 1.8 g Sugar, 7 g Protein. So, in summary, Trader Joe’s dip actually has less calories but more sodium. Essentially, both dips have similar nutritional profiles, so not sure how this recipe is considered “lighter.” Keep it real. If you’re going to eat bad food, don’t fool yourself into thinking it’s good for you by calling it “lighter” when it really isn’t. Just eat less of it and less frequently and keep moving.

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