- Canola cooking spray
- 1 teaspoon olive oil
- 2 tablespoon minced onion
- 1 small clove garlic, minced
- 1/2 cup light sour cream
- 1-1/2 cups low-fat cottage cheese
- 2 egg whites
- 1 tablespoon grated Parmesan cheese
- 2 teaspoons fresh lemon juice
- 1/2 teaspoon hot pepper sauce
- Pinch white pepper
- 1/8 teaspoon crushed red pepper flakes
- 2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
- 1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
- 2 tablespoons chopped roasted red pepper
- 2 tablespoons shredded reduced-fat Monterey Jack cheese
- 1/3 cup thinly sliced scallions, green part only
- Preheat oven to 350 degrees F. Lightly coat a 1-1/2-quart casserole with cooking spray.
- Heat a small nonstick skillet over medium heat.
- Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
- In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
- In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
- Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving:
Fat: 2.5 grams
Saturated Fat: 1.2 grams
Fiber: 2.2 grams
Sodium: 196 miligrams
Cholesterol: 7 miligrams
Protein: 7.3 grams
Carbohydrates: 7 grams
Sugars: 1.4 grams
Diabetic Exchanges2 Vegetable, 1â„2 Fat
Source: Diabetic Gourmet Cookbook