Artichoke dip

Ingredients

• 1 can (15.5 ounces) artichoke hearts in water, drained
• 4 cups chopped raw spinach
• 2 cloves garlic, minced
• 1 teaspoon ground black pepper
• 1 teaspoon minced fresh thyme (or 1/3 teaspoon dried)
• 1 tablespoon fresh minced parsley (or 1 teaspoon dried)
• 1 cup prepared unsalted white beans (or half a 15.5-ounce can unsalted white beans, rinsed and drained)
• 2 tablespoons grated Parmesan cheese
• 1/2 cup low-fat sour cream

Directions

In a mixing bowl, combine the ingredients. Transfer to an oven-safe glass or ceramic dish and bake at 350 F for 30 minutes. Serve warm.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 78
Total carbohydrate: 10 g
Cholesterol: 6 mg
Dietary fiber: 6 g
Monounsaturated fat: Trace
Protein: 5 g
Saturated fat: 1 g
Serving size: About 1/2 cup
Sodium: 130 mg
Total fat: 2 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1/2
Vegetables: 2