Creamy Kale Dip


This updated version of a spinach dip is modern in many ways: It uses popular kale, it’s lower in fat, and it’s easy to make. If you don’t have a food processor, you can use a blender, but be sure the kale has been sliced into small pieces before placing it in the blender.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 59
Total fat: 2.3 g
Saturated fat: 1.3g
Monounsaturated fat: 0.6g
Polyunsaturated fat: 0.1g
Protein: 4.0g
Carbohydrate: 6.6g
Fiber: 1.1g
Cholesterol: 7.9mg
Sodium: 128mg

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Ingredients

1 bunch green kale, stems and tough ribs stripped out
   and discarded, leaves sliced (about 4-5 cups)
1 small onion, sliced
4 cloves garlic
¼ cup water
¾ cup low-fat ricotta cheese
1½ tablespoons parmesan cheese
Juice of 1 lemon
Lemon zest to taste
¼ teaspoon sea salt
1 teaspoon red pepper flakes, or to taste


PREPARATION
•  In a large saucepan, combine kale, onion, garlic and water. Cover and place over medium heat. Stir occasionally and add more water a tablespoon at a time if the pan dries out. Cook about 12 minutes, or until vegetables are tender.

•  Transfer vegetables and any liquid in the pan to a food processor or blender, allowing the mixture to cool for 5 minutes.

•  Add ricotta, parmesan, lemon juice and zest, salt and pepper flakes to the kale. Process all ingredients together until smooth.

•  Transfer to a bowl and serve with carrot sticks, cucumber slices or pita chips.


Servings: 8
¼ cup per serving








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