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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 cups 234g Recipe makes 2 cups) The following items or measurements are not included below: low-fat mayonnaise |
||
| Calories 162 | ||
| Calories from Fat 82 | (51%) | |
| Amount Per Serving | %DV | |
| Total Fat 9.2g | 14% | |
| Saturated Fat 5.8g | 28% | |
| Monounsaturated Fat 2.3g | ||
| Polyunsaturated Fat 0.5g | ||
| Trans Fat 0.0g | ||
| Cholesterol 27mg | 9% | |
| Sodium 415mg | 17% | |
| Potassium 477mg | 13% | |
| Total Carbohydrate 15.7g | 5% | |
| Dietary Fiber 2.9g | 11% | |
| Sugars 8.5g | ||
| Protein 6.4g | 12% | |
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Low Fat Spinach Onion Dip
By: Studentchef
Feb 13, 2008
...or low fat onion spinach dip. Either title works well for me. The yogurt really works well in this recipe, but it does add a different texture to similar recipes that have sour cream and cream cheese. But I seriously doubt anyone is going to know any difference as this turned out really great. Prep time includes thawing time, which I did halfway, hence the cooking of the spinach and the chill time.
2 cups
Ingredients
- 2/3 cup frozen spinach, thawed
- 1 large yellow onion, finely chopped
- 1/4 teaspoon salt
- 1 tablespoon butter or margarine
- 3/4 cup plain yogurt
- 1 cup low-fat mayonnaise
- 1 1/2 teaspoons basil
- 1 1/2 teaspoons parsley
- 1 1/2 teaspoons garlic powder
- salt and pepper
Directions
1
Cook frozen spinach until done, about 5 minutes. Let cool completely.2
Melt butter or margarine in a frying pan. Add chopped onion and saute on medium low for about 5-7 minutes. Add the 1/4 tsp salt while sauteing. (This can be done while spinach is cooking. This way you will save cooking time.) Cool completely.3
Combine both to a medium bowl and add yogurt, mayonnaise, basil parsley, and garlic powder. Combine well. At this point add salt and pepper for taste. (you don't need to add too much salt as salt was added to the onions. I used another 1/4 tsp of salt at this point).4
Let chill for at least 30 minutes before serving in order to let the flavours blend.
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Featured Reviews for This Recipe
From: Mom2Rose
On Apr 12, 2009
PAC Spring 2009: Made for Easter and it was a hit. No one even knew it was healthier for them!
From: Lainey6605
On Oct 16, 2008
This was really good! It's hard to believe it is low-fat. If you don't tell anyone, they would never know. I used Greek plain yogurt. Thanks for sharing. Made for Potluck Tag game.
From: 2Bleu (Bird&Buddha)
On Jun 27, 2008
Yummy! I used regular mayo, and in lieu of the yogurt, I used fat free sour cream. I did not have to cook the frozen spinach (I used 1 10oz box) as it is precooked. I just let it thaw in the fridge overnight in a bowl. Then I pressed out the liquid before using it. I made it all in the pan after saute'ing the onion (which I used only half the onion called for because 1 large onion is a LOT of onion). Very simple to make, and very delicious served with potato chips. I can see adding artichoke hearts and some crushed red pepper to this also. For folks looking to watch their diet, this is wonderful. Thanks for posting.
From: MsSally
On May 5, 2008
I took this to a family get together and there was hardly any left. No one thought it was low fat. I used fat-free sour cream instead of yogurt cause I had some to use up.
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