Spinach Artichoke Dip

Appetizers can be notoriously high in calories, even when seemingly healthy ingredients like spinach and artichoke are in the title. Unfortunately, creamy spinach artichoke dip traditionally contains sour cream, mayonnaise, cheese, which add up to loads of calories and unhealthy fats. Now chips and dip have always been a favorite when I have company over, but it is so easy to dip into this dish a few too many times and underestimate the damage.

Salsa or fat-free bean dips are great alternatives if you are simply looking for low calorie choices, but if you are craving something creamy, try my version of spinach artichoke dip. Instead of using just low-fat versions of mayonnaise and sour cream, I have added probiotics and pumped up the protein with Greek yogurt and buttermilk. Probiotics are known to promote good digestion and nutrient absorption. Additionally they help to boost the immune system, which is especially important during the cold and flu season. In order to preserve the tangy flavor of the dip, I use a spreadable low-fat cheese and a sprinkle of Parmesan cheese to create a dish you won't feel guilty about serving your guests.

What's the best chip to dip? I like baked tortilla chips, whole wheat pita chips or other whole grain crackers. Add slices of veggies to the platter and you have a pretty tempting and presentable appetizer to munch on while socializing with your guests.

Ingredients:

• 10 ounces frozen chopped spinach, thawed
• 14-ounce can of artichoke hearts, drained and rinsed
• 3 scallions, sliced
• 1 cup fat-free Greek yogurt
• 1/4 cup fat-free buttermilk
• 4 ounces low-fat spreadable cheese
• 1 tablespoon grated Parmesan cheese
• 2 tablespoons dried parsley
• 1/4 teaspoon ground black pepper

Instructions:

1. Squeeze the liquid out of the spinach and put in a food processor. Add the artichoke hearts and chop for 15 seconds.
2. In a large bowl cream together the yogurt, buttermilk and spreadable cheese. Add the spinach and artichoke mixture and sliced scallions. Season with the Parmesan cheese, parsley, and black pepper.
3. Serve cool or at room temperature. Note: You may be tempted to warm up the dip, but this will negate the probiotic benefits as heat destroys the live-active cultures in the yogurt and buttermilk.

Serves: about 10

Nutrition Content (per serving):

58 calories, 1 g fat, 1 g saturated fat, 7 g carbohydrate, 3 g fiber, 6 g protein, 262 mg sodium, 110 mg calcium

Want some other appetizer ideas? Here is the Recipe Rehab for Nachos.

Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.