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Sharp Health News

Light and creamy artichoke and kale dip (recipe)

May 19, 2017

Light and creamy artichoke and kale dip (recipe)

Looking for a fresh twist on a summer party dip? This creamy spread, adapted from Cooking Light, combines two nutritional powerhouse vegetables. One artichoke provides 25 percent of your daily fiber intake. Kale is packed with vitamin C, antioxidants and omega-3s. Together, these superfoods make a great side, with less than 100 calories per 1/4 cup serving.

Light and Creamy Artichoke and Kale Dip
This creamy spread goes well with crisp, fresh veggies such as carrots, cauliflower and radishes.
Yields 12 servings

Ingredients
4 medium artichokes
7 cups kale, chopped
1/2 cup light mayonnaise
4 ounces light cream cheese, softened
1/4 cup skim milk
1/4 cup plain fat-free Greek yogurt
1/8 teaspoon kosher salt
2 garlic cloves, grated
1/3 cup green onions, chopped

Directions
Heat oven to 350° F. Using a serrated knife, cut stems and about 1 1/2 inches from the tops of artichokes. Arrange artichokes, stem end up, in an 8-inch square baking dish. Add water to dish to a depth of 1/4 inch; cover with plastic wrap. Pierce once with the tip of a knife to vent. Microwave on high for 10 minutes.

Place artichokes on a plate, reserving the cooking liquid; let cool. Add kale to baking dish; cover with plastic wrap. Pierce once with the tip of a knife to vent. Microwave on high for 4 minutes. Drain kale; set aside.

Discard tough outer leaves and small inner leaves from artichokes. Remove leaves, reserving the biggest and prettiest for dipping. Remove and discard fuzzy thistle from the bottoms. Chop artichoke bottoms; set aside.

Combine mayonnaise, cream cheese, milk, yogurt, salt and garlic in a medium bowl, stirring until smooth. Add green onions; stir until well-combined. Add chopped artichokes and kale.

Spoon mixture into a 1-quart baking dish coated with cooking spray. Bake at 350° for 35 minutes or until edges brown. Serve with artichoke leaves or crunchy fresh vegetables for dipping.

Recipe adapted from Cooking Light

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