You can have crave-able, oh-so-creamy dip—and eat it for dinner, too! Inspired by the delectable dip, this 200-calorie, 4 SmartPoints, quick-fix one pan dish hails from my cookbook Eat What You Love Everyday!. Top a perfectly seared juicy chicken breast with creamy, melt-y hot spinach artichoke dip, and what do you get? Crave-worthy chicken perfection!
Better yet, it takes as little as 15 minutes from prep to plate, making it perfect for any night of the week, or last minute guests! As soon as you take the “dip” out of the microwave, pop in a couple potatoes and/or some fresh asparagus with a squeeze of lemon (potatoes take about 8 minutes, asparagus 4), then finish off the chicken. Add a tossed salad if you please, and dinner’s served!
(PS Looking for a Spring slim-down? When served with 1/2 of a medium (10-ounce) baked potato, steamed asparagus, and a green salad with reduced-fat dressing the entire meal clocks in a mere 400 calories and 8 smart points!!).
Makes 4 Servings
1 cup thinly shredded fresh spinach
½ cup drained quartered artichoke hearts
¼ cup + 4 teaspoons grated Parmesan cheese
3 tablespoons light mayonnaise
½ teaspoon minced garlic
½ teaspoon onion powder
¼ teaspoon black pepper
2 tablespoons shredded part-skim mozzarella
4 boneless, skinless chicken breasts (about 1 pound)
1. Place the spinach and artichoke hearts in a medium microwave-safe bowl, cover and cook on high for 1 minute. Remove from microwave and stir in ¼ cup Parmesan, mayonnaise, garlic, onion powder and black pepper. Stir in mozzarella and set aside.
2. Wrap the chicken breasts in plastic wrap and gently pound to 1/8- to ¼-inch thickness. Spray a large non-stick skillet with cooking spray and place over medium high heat. Add the chicken and cook for 2 to 3 minutes on each side, until well browned and almost cooked through.
3. Spoon ¼ cup of the “dip” onto each breast and spread to cover. Add scant ¼ cup of water to the skillet, cover, and cook one minute, or until the chicken is cooked through and “dip” is hot and cheese melted. Sprinkle1 teaspoon of Parmesan over each breast and serve.
DARE TO COMPARE: A better way to satisfy your dip craving – a single serving of this entrée delivers as much protein as the Spinach Artichoke Dip appetizer at Applebee’s—only with 90% less fat, and 85% fewer calories, carbs, and milligrams of sodium.
NUTRITION INFORMATION PER SERVING: ( 1 breast ) Calories 200 | Carbohydrate 4g(Sugars 0g) | Total Fat 8g (Sat Fat 2g) | Protein 29g | Fiber 1g | Cholesterol 80mg | Sodium 320mg |Food Exchanges: 4 ½ Lean Meat, ½ Fat | Carbohydrate Choices: 0 | Weight Watcher Plus Point Comparison: 5 Smart Points: 4