Nutrition, recipes

Spinach Artichoke Dip

Tomorrow’s the big game!  Need an appetizer to serve at your viewing party?  How about this BeFit spinach artichoke dip with an assortment of your favorite veggies.


1½ cups part-skim mozzarella cheese, shredded (divided)
¼ cup Parmesan cheese, grated (divided)
½ cup 2% Greek yogurt
1 cup red pepper, diced
3 garlic cloves, minced
1-14oz can artichoke hearts, drained and chopped
1½ blocks 1/3 less fat cream cheese (12oz), softened
1-10oz package frozen spinach, thawed, squeezed dry
¼ tsp black pepper


Preheat oven to 350 degrees. Combine 1 cup mozzarella cheese, 2 tbsp Parmesan cheese, yogurt, red pepper, garlic, artichokes, cream cheese, spinach and black pepper in large mixing bowl and stir well until combined. Place mixture into a baking dish and top with remaining mozzarella and Parmesan cheese. Bake for 30 minutes, or until bubbling and golden brown.

Serve warm with your favorite raw veggies; carrots, broccoli, cherry tomatoes, cauliflower and celery make great dippers.

Yield: About 4½ cups (or about 18 servings)

NUTRITION INFORMATION PER SERVING (¼ cup vegetables not included):
CALORIES: 165 • PROTEIN: 16 g • SODIUM: 260 mg • CARBOHYDRATE: 7 g • FIBER: 1 g • FAT: 9 g • Sat Fat: 3.5 g

(Recipe adapted from Cooking Light)


Game Day Dijon Chicken “Wings”

Go team!

Got friends coming over to watch the big football game this weekend?  Try serving up a plate of these BeFit baked chicken wings.  This recipe uses drumettes–the meaty part of the wing that look like mini drumsticks–and has half the calories and fat compared to typical fried (“crispy”) chicken wings.   

Oh, and go Patriots!

Be Fit Basics: Dijon Chicken ‘Wings’

24 chicken drumettes
1.5 tbsp olive oil
1 tsp salt
1 tsp garlic powder
1/4 tsp black pepper
1/3 cup Dijon mustard
2 tbsp honey
Juice from 1 large lemon
1 tbsp fresh oregano, chopped (or 1 tsp dried)


Preheat the oven to 450 degrees. In a large bowl combine oil, salt, garlic, and pepper. Pat chicken dry with a paper towel. Add chicken to the mixture and toss to coat. Line a baking sheet with foil and arrange chicken drumettes on the foil; bake for about 30 minutes.

Meanwhile, combine mustard, honey, lemon juice, and oregano in a small bowl. Remove the baking sheet from the oven. Using tongs, dip the hot chicken in the mustard mixture and toss until well coated. Place the mustard-coated wings back on the baking sheet and bake for another 5-10 minutes or until fully cooked (should register 165 degrees).

(Recipe adapted from Southern Living. Photo credit: Kia Abell)