August 27, 2013, 12:00AM PT in Fitnovatives Blog |
Chain Restaurant Favorites Get A Healthy Makeover: Chili’s Spinach and Artichoke Dip With Chips
Eating out used to be an occasional treat, but for many people it is now part of their regular routine. Unfortunately, that often means trading sound nutrition for convenience. The good news is you can still enjoy many of your favorite restaurant meals at home—and for a lot fewer calories. In the first of an ongoing series of healthy restaurant meal makeovers, we put a healthy spin on Chili’s Spinach and Artichoke Dip with Chips.
Chili's Spinach and Artichoke Dip With Chips: A Whopping 1440 calories
Your Homemade Healthy Version: Only 358 Calories
1 cup spinach, finely chopped
1 tsp. garlic
1 Tbsp. olive oil, canola oil or grape seed oil
1 cup nonfat plain Greek yogurt
¼ cup canned artichokes
dash of salt & pepper
Homemade tortilla chips ingredients:
2 whole-wheat, low-carb tortillas (La Tortilla Factory makes a good one) or other whole-grain tortilla with approximately 50 calories per serving
Slice each tortilla into 8 pieces. Spray a baking sheet with non-fat cooking spray and place each tortilla slice individually on the pan so that they are not overlapping or touching each other. Bake tortilla chips at 350°F for about 3 minutes on each side.
In a medium saucepan, sauté spinach and garlic in the oil. Remove pan from heat and let it cool. Once mixture has cooled for a few minutes, stir in non-fat plain Greek yogurt and a dash of salt and pepper. Pour mixture into a serving bowl and enjoy with homemade tortilla chips.
Nutrition Facts*: Serves: 2, Serving Size: ½ of dip and 8 chips (1 tortilla); Calories Per Serving: 179; Total Fat: 6g; Protein: 21g; Carbohydrate: 19g; Fiber: 9g; Sugar: 0g; Sodium: 290mg
*This was analyzed using whole-grain tortillas containing 3.5 grams of fiber each.
By The Nutrition Twins
The Nutrition Twins
Tammy Lakatos Shames and Elysse ("Lyssie") Lakatos, The Nutrition Twins®, share a passion to teach people how to eat healthfully and exercise so they'll have energy to live happy lives. The twins have been featured as nutrition experts on shows such as Good Morning America Health, The Discovery Health channel, Fox News Channel, NBC, Bravo, CBS, The Learning Channel, FitTV, Oxygen Network, and Fox & Friends. The twins co-authored the newly released The Nutrition Twins Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy and Beauty and and The Secret to Skinny: How Salt Makes You Fat and the 4-Week Plan to Drop A Size & Get Healthier with Simple Low Sodium Swaps. Tammy and Lyssie are ACE CPTs, members of the American Dietetic Association and active members of the following Dietetic Practice Groups: Sports, Cardiovascular, and Wellness Nutrition (SCAN), Dietitians in Integrative and Functional Medicine DPG (DIFM), Nutrition Entrepreneurs (NE), Dietitians in Business and