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Healthy Spinach Parmesan Dip and Pita Chips

 
One serving costs about $1.04

$1.04 per serving

1 people like this recipe

1 likes

This recipe is ready in 15 minutes

Ready in 15 minutes

8 super bowl condiment,dip,spread
spoonacular Score:61%

Spoonacular Score: 61%

 

This recipe makes 8 servings with 199 calories, 8g of protein, and 9g of fat each. For $1.04 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. It can be enjoyed any time, but it is especially good for The Super Bowl. Not a lot of people made this recipe, and 1 would say it hit the spot. A mixture of olive oil, parmesan cheese, spinach, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes roughly 15 minutes. All things considered, we decided this recipe deserves a spoonacular score of 64%. This score is good. Try Baked Pita Chips - Healthy Seasoned Pita Chips, Whole Wheat Garlic Parmesan Pita Chips, and Spinach Dip with Cajun Pita Chips for similar recipes.

Ingredients

Servings:
0.5 cups
0.5 cups basil leaves
basil leaves
0.13 tsps
0.13 tsps black pepper
black pepper
10 oz
10 oz frozen spinach
frozen spinach
3
3  garlic cloves
garlic cloves
1 tsp
1 tsp olive oil
olive oil
1 oz
1 oz fresh parmesan cheese
fresh parmesan cheese
some
some pita chips
pita chips
3 oz
3 oz reduced fat cream cheese
reduced fat cream cheese
0.25 tsps
0.25 tsps salt
salt
1 cup
1 cup fat-free plain yogurt
fat-free plain yogurt
0.5 cups basil leaves
0.5 cups
basil leaves
0.13 tsps black pepper
0.13 tsps
black pepper
10 oz frozen spinach
10 oz
frozen spinach
3  garlic cloves
3
garlic cloves
1 tsp olive oil
1 tsp
olive oil
1 oz fresh parmesan cheese
1 oz
fresh parmesan cheese
some pita chips
some
pita chips
3 oz reduced fat cream cheese
3 oz
reduced fat cream cheese
0.25 tsps salt
0.25 tsps
salt
1 cup fat-free plain yogurt
1 cup
fat-free plain yogurt

Equipment

food processor
food processor
frying pan
frying pan
bowl
bowl
food processor
food processor
frying pan
frying pan
bowl
bowl


Instructions

  1. Defrost spinach and squeeze out excess water. Heat olive oil in a large skillet over medium-high heat. Add garlic; saute 1 minute. Add salt and spinach; saute 3 minutes or until the spinach is warmed through.
  2. Place spinach mixture, basil, cream cheese, and pepper in a food processor; process until smooth. Spoon spinach mixture into a medium bowl. Add yogurt and Parmesan; stir to combine. Chill.
  3. Serve with pita chips.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.04
Ingredient
½ cups basil leaves
10 ounces frozen spinach
3 garlic cloves
1 teaspoon olive oil
1 ounce fresh parmesan cheese
some pita chips
3 ounces reduced fat cream cheese
1 cup fat-free plain yogurt
Price
$0.47
$1.92
$0.20
$0.05
$0.60
$2.48
$0.97
$1.63
$8.33

Tips

Health Tips

  • Yogurt is a good source of probiotics, "good" bacteria that contribute to intestinal health and can improve digestion. Look at the label on your yogurt and make sure it says it contains "live and active cultures."

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • get more cooking tips

Green Tips

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
198 Calories
7g Protein
8g Total Fat
23g Carbs
15% Health Score
Limit These
Calories
198
10%

Fat
8g
13%

  Saturated Fat
2g
17%

Carbohydrates
23g
8%

  Sugar
3g
4%

Cholesterol
12mg
4%

Sodium
459mg
20%

Get Enough Of These
Protein
7g
16%

Vitamin K
138µg
132%

Vitamin A
4351IU
87%

Manganese
0.48mg
24%

Folate
94µg
24%

Vitamin E
3mg
21%

Selenium
13µg
19%

Calcium
150mg
15%

Vitamin B2
0.24mg
14%

Vitamin B1
0.21mg
14%

Phosphorus
124mg
12%

Iron
2mg
12%

Vitamin B3
2mg
11%

Magnesium
44mg
11%

Fiber
2g
9%

Potassium
245mg
7%

Vitamin B6
0.13mg
6%

Zinc
0.83mg
6%

Copper
0.11mg
5%

Vitamin B12
0.25µg
4%

Vitamin B5
0.41mg
4%

Vitamin C
2mg
3%

covered percent of daily need

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