Cook : 00:30
Walnuts give this appetizer both crunch and extra fiber.
10 ounces (280 g) frozen spinach
¼ cup (30 g) chopped walnuts
1 cup (235 ml) fat-free evaporated milk
½ teaspoon crushed garlic
1 can artichoke bottoms, drained andrinsed
2 tablespoons (30 ml) lemon juice
¼ cup (25 g) grated Parmesan cheese
Cook and drain spinach. Process spinachin blender with chopped walnuts,evaporated milk, and crushed garlic until
coarsely chopped. Arrange artichokebottoms in baking dish coated withnonstick vegetable oil spray. Drizzle withlemon juice. Stuff with spinach mixtureand top with Parmesan cheese. Bake inoven at 350°F (180°C, gas mark 4) for 20to 25 minutes.
Yield: 4 servings
Each with: 181 g water; 301 calories (44%from fat, 32% from protein, 25% from carb); 25g protein; 15 g total fat; 7 g saturated fat; 4 gmonounsaturated fat; 3 g polyunsaturated fat; 19g carb; 6 g fiber; 9 g sugar; 493 mg phosphorus;701 mg calcium; 2 mg iron; 710 mg sodium; 680mg potassium; 9058 IU vitamin A; 116 mgvitamin E; 9 mg vitamin C; 33 mg cholesterol