Hot Collard Green and Artichoke Dip
Sneaking vegetables into your diet is yet another simple way to accomplish that resolution to eat more healthful foods. Instead of serving traditional high-fat spinach and artichoke dip at your next football party, make this unique, lower-fat version with collard greens, one of the milder dark-green leafy vegetables. Both collards and artichokes -- whether fresh, frozen or canned -- contain a powerful mix of fiber, vitamins, minerals and antioxidants for your eyes, skin, bones and immune system. Serve this hot dip with whole-wheat crackers and multigrain bread cubes.
Makes about 4 servings of 2/3 cups dip (14 servings of 1/3 cup each)
1 16-ounce bag frozen chopped collard greens, thawed and squeezed dry
1 14-ounce can artichoke hearts, drained and coarsely chopped
1 1/2 cups (6 ounces) reduced-fat shredded Italian 4-cheese blend
1/2 cup reduced-fat sour cream
1/3 cup low-fat mayonnaise
4 teaspoons lemon juice
1/2 teaspoon garlic powder
1/2 teaspoon crushed red pepper
1/4 teaspoon Kosher salt
1. Heat oven to 350 F.
2. In a large bowl, toss together collard greens, chopped artichokes and shredded cheese.
3. Add remaining ingredients and stir lightly until combined.
4. Spread in 9-inch glass pie plate coated with vegetable cooking spray.
5. Bake for 30 minutes or until thoroughly heated.
Nutrition information (per serving)
5 g protein
6 g carbohydrate
3.5 g fat (2 g saturated)
11 mg cholesterol
226 mg sodium
160 mg potassium
175 mg calcium
0.5 mg iron
2905 IU vitamin A
14 mg vitamin C
3 g fiber
Kim Galeaz is a registered dietitian and the owner of Galeaz Food & Nutrition Communications based in Jacksonville, Fla., and Indianapolis. She is also a culinary-nutrition consultant, a writer and a spokeswoman for the food, beverage and agriculture industry.