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Hot Crab and Artichoke Dip

Recipe by Kathleen Zelman, MPH, RD/LD

Ingredients

  • 1 teaspoon butter 
  • 1 sweet onion, finely chopped 
  • 4 cloves garlic, minced 
  • 1 cup nonfat cottage cheese 
  • 1 tablespoon low-fat milk 
  • 8 oz. nonfat cream cheese, softened 
  • 1 (10 oz.) package of frozen artichoke hearts, defrosted, rinsed and chopped 
  • 1 tablespoon fresh squeezed lemon juice 
  • 1 teaspoon Worcestershire sauce 
  • 1 tablespoon sherry 
  • 1/2 teaspoon pepper 
  • Dash of nutmeg 
  • 1 pound crab meat, drained and shells removed 
  • 1/2 cup shredded part skim mozzarella cheese 

Preparation

Preheat oven to 350 degrees.

Heat a medium nonstick skillet over medium high heat, add butter. Sauté onion 5-7 minutes until caramelized, add garlic and continue cooking for 2 minutes. Set aside.

In a blender, puree cottage cheese with low-fat milk until smooth and creamy. Add cream cheese and blend until smooth.

In a large bowl, combine onion and cottage cheese mixtures, artichoke hearts, lemon juice, Worcestershire, sherry, pepper and nutmeg; mix thoroughly. Add crab to gently combine. Place crab mixture in a medium casserole dish coated with cooking spray. Top crab mixture with shredded cheese. Bake for 20-30 minutes until lightly golden.

Serve with Melba toast, crudities or your favorite whole grain crackers (not included in nutrient analysis).

Yield

18 servings (about 3 tablespoons per serving)

Nutritional Information

Amount Per Serving:

  • Calories: 50
  • Calories from fat: 12
  • Total Fat: 1.3g
  • Saturated Fat: .8g
  • Cholesterol: 20mg
  • Sodium: 133mg
  • Total Carbohydrates: 3g
  • Dietary Fiber: .6g
  • Sugars: .55g
  • Protein: 6.2g

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