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Recipe by Barbara Chernetz Creamy spinach dip, made smarter. Our version tastes just as yummy as T.G.I. Friday's (1,080 calories and 70 grams of fat per cup) — but has only one third of the calories. You get the same portion of creamy spinach dip with ou
This recipe includes superfoods such as:
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
1/4 c. all-purpose flour
3 1/2 c. protein- and calcium-fortified nonfat milk, such as Skim Plus (it's thicker than regular skim milk)
1/2 c. finely chopped onion
1/4 c. finely chopped red bell pepper
2 tsp. minced garlic
1 c. grated Romano cheese
1 c. frozen chopped spinach
1/2 c. frozen artichoke hearts, thawed, chopped
1/2 tsp. kosher salt
1/2 tsp. Freshly ground pepper
1 plum tomato
4 oz. tortilla chips
A few shavings of Parmesan cheese (optional)
Whisk flour and milk in a large saucepan until blended; stir in onion, bell pepper, and garlic. Turn on burner and bring mixture to a simmer over medium-high heat, stirring frequently, until it starts to bubble and thickens to the consistency of heavy cream, about 5 to 6 minutes.
Reduce heat to medium-low; whisk in Romano cheese and cook, stirring constantly, until melted.
Stir in spinach, artichokes, salt, and pepper, then simmer, uncovered on low heat, 5 minutes. Spoon into a serving dish. Scatter top with diced tomato and shaved Parmesan cheese, if desired. Serve with chips.
Serving Size: 4
Amount Per ONE Serving | ||
---|---|---|
Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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