Artichoke, spinach and white bean dip

Ingredients

• 2 cups artichoke hearts
• 1 tablespoon black pepper
• 4 cups chopped spinach
• 1 teaspoon minced dried thyme
• 2 cloves garlic, minced
• 1 tablespoon minced fresh parsley
• 1 cup cooked white beans
• 2 tablespoons grated parmesan cheese
• 1/2 cup reduced-fat sour cream

Directions

Heat oven to 350 degrees.

Mix all ingredients together. Put in a glass or ceramic dish and bake for 30 minutes.

Serve with vegetables or whole-grain bread or crackers.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 123
Total carbohydrate: 16 g
Cholesterol: 6 mg
Dietary fiber: 7.5 g
Monounsaturated fat: 1 g
Protein: 8 g
Saturated fat: 1.5 g
Serving size: About 1/2 cup
Sodium: 114 mg
Total fat: 3 g

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

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

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 1