Spinach Dip

During our week 12 maintenance class pot luck, I got to taste a variety of excellent, healthy dishes prepared by my classmates.  I’ve asked the class for permission to share their recipes with you, and several responded positively.  Mike brought Spinach Dip, a recipe he found in Quick & Healthy.


1 pkg. (10 oz.) Frozen Chopped Spinach
2 tbsp. Dry Vegetable Soup Mix
1 3/4 oz. Plain Nonfat Yogurt
1 can (8 oz.) Water Chestnuts, drained and chopped
1/4 c. Light Mayonnaise
2 tbsp. Chopped Green Onion
1/4 tsp. Ground Mustard


  1. Thaw spinach, drain, and squeeze until dry.
  2. Stir dry soup before measuring to mix.
  3. Combine all ingredients and mix well.
  4. Chill and serve with raw vegetables or slices of whole grain bread

Yield:  14 Servings, 1/4 cup each


  • Calories 42
  • Fat 2g
  • Protein 2g
  • Carbohydrates 5g
  • Fiber 1g
  • Sodium 84mg
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