Baked Spinach-Cheese Dip

[Sophia Mcleod, MSPAS, RPA-C]

This hot appetizer is wonderful on top of turkey burgers or to dip with Kay’s Naturals, Revival or any protein chips you prefer for a filling lunch.         

Per Serving: 137 Cal; 8 g Protein; 9 g Tot Fat; 6 g Carb; 1 g Fiber; 3 g Sugar; 120 mg Sodium                                         

2 tablespoons butter
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon flour
1 1/4 cups milk
1/2 cup fat-free half & half
Two 9-ounce pkgs. frozen chopped spinach, thawed and squeezed dry
One 8-ounce can sliced water chestnuts, drained and chopped
1 cup shredded cheddar cheese
One 1-ounce pkg. dry vegetables soup mix (such as Mrs. Grass or Knorr)
1/4 cup shredded parmesan cheese, divided
 
Preheat oven to 350 degrees.
 
Coat a 4-cup casserole dish with vegetable cooking spray and set aside.
In large saucepan, over medium heat, melt butter. Add onion and garlic and cook, stirring, for 5 minutes.

Stir in flour and cook while stirring an additional minute. Add milk and half & half and cook until thickened. Remove saucepan from heat and stir in spinach, water chestnuts, cheddar, soup mix, and 2 tablespoons parmesan.

Spoon dip into prepared pan and sprinkle with remaining parmesan.
                                           
Bake dip 20-25 minutes or until bubbly and cheese is melted. Serve warm. Makes 9 servings.

From: Bariatriceating.com