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Since rich, creamy dips are often laden with saturated fats and are high in calories, “Fit to Eat” in the July issue of Martha Stewart Living, offers healthier recipe versions of assorted classic party dips. The new and improved recipes include three of the more popular party dips: Artichoke-Spinach Dip, Red Bean Dip, and Corn Dip With Tomatoes and Basil. These reworked dip recipes prove that taste does not have to be compromised, when less desirable ingredients are exchanged for those that are more beneficial. In fact, dips that include additional ingredients, such as vegetables and nuts, are both nutritious and filling, thus deterring overindulgence. Also, when dipping, it is more healthful to substitute vegetable spears or toasted whole wheat baguette slices to provide a suitable, yet still flavorful, alternative to potato chips. When you serve these nutritious dips at your next party, your guests will truly appreciate your health-conscious hosting efforts.

Artichoke-Spinach Dip
(recipe courtesy Martha Stewart Living, July 2006)
Serves 8: Makes about 2 cups

Ingredients:
5 artichokes, tough outer leaves removed, stems and tops of leaves trimmed
5 lemons
2 cups lightly packed baby spinach
2 tablespoons mayonnaise
1 tablespoon finely chopped shallot
1 garlic clove, finely chopped
3/4 cup part-skim ricotta cheese
1/4 teaspoon coarse salt
1/8 teaspoon cayenne pepper
Freshly ground pepper
1/3 cup plus 2 tablespoons shredded part-skim mozzarella
1 tablespoon shredded Parmesan cheese
1 whole-wheat baguette (9 ounces), cut on the diagonal into 1/4-inch-thick slices and toasted

Preheat oven to 350°. Place artichokes in a large stockpot; cover with water by 3 inches. Halve 4 lemons; squeeze juice into water, and add rinds. Bring to a boil. Cover; cook 20 minutes. Transfer artichokes to a wire rack set over a rimmed baking sheet; let drain upside down. Let cool completely. Remove leaves, reserving 3 cups. For each artichoke, trim inner part to the heart; scrape out fuzzy choke, and discard, reserving heart.

Put spinach into a steamer basket set over boiling water. Cook until wilted, about 2 minutes. Let cool. Squeeze out water, and coarsely chop spinach.

Pulse artichoke hearts, the finely grated zest and juice of remaining lemon, the mayonnaise, shallot, garlic, ricotta, salt, and cayenne in a food processor until combined; season with pepper. Transfer to an ovenproof dish. Stir in spinach and 1/3 cup plus 1 tablespoon mozzarella. Sprinkle with Parmesan and the remaining tablespoon mozarella.

Heat dip in oven 10 minutes. Remove from oven. Preheat broiler. Broil dip until edges are bubbling and top is golden brown, 2 to 3 minutes. Serve dip with artichoke leaves and toasted baguette.

Per Serving: 177 cal; 7 g fat; 15 mg chol; 20 g carb; 296 mg sodium; 9 g pro; 3 g fiber.

Red Bean Dip
(recipe courtesy Martha Stewart Living, July 2006)
Serves 10: Makes about 3 cups

Ingredients:
8 ounces dried kidney beans (scant 1 1/2 cups)
2 1/2 cups homemade or low-sodium store-bought chicken stock
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1 bay leaf
1 whole cinnamon stick
1/2 teaspoon coarse salt
2 teaspoons extra-virgin olive oil
1 medium onion, halved and very thinly sliced
1/2 cup plain nonfat yogurt, preferably Greek-style
4 cups baked blue corn chips (10 ounces)

Cover beans with at least 2 inches of water in a large bowl. Cover loosely, and let soak overnight at room temperature. (To quick soak the beans, cover them with water in a saucepan, and bring them to a boil. Remove from heat, cover, and let them stand for an hour.)

Drain beans; transfer to a medium saucepan. Add stock, herbs, spices, and salt. Bring to a boil, then reduce heat to medium-low. Simmer beans until tender, 15 to 20 minutes. Drain beans; reserve cooking liquid. Discard bay leaf and cinnamon stick. Let liquid cool completely.

Heat oil in a medium skillet over medium-high heat. Add onion; reduce heat to medium. Cook, stirring occasionally, until caramelized, about 25 minutes.

Pulse beans and 1/2 cup cooking liquid in a food processor until smooth. Add more cooking liquid if needed to reach desired consistency. Transfer to a serving bowl. Top with yogurt, then onions. Serve with chips. Dip can be refrigerated in an airtight container up to 3 days.

Per Serving: 211 cal; 3 g fat; 0 mg chol; 39 g carb; 359 mg sodium; 9 g pro; 7 g fiber.

Martha Stewart Living, July 2006

Corn Dip With Tomatoes and Basil
(recipe courtesy Martha Stewart Living, July 2006)
Serves 4: Makes about 1 3/4 cups

Ingredients:
1 3/4 cups fresh corn kernels (from 2 ears) or frozen kernels
1/3 cup 2 percent milk
1/3 cup silken tofu
1 tablespoon fresh lime juice
1/4 teaspoon coarse salt
Freshly ground pepper
8 cherry tomatoes, quartered, or 2 medium tomatoes, coarsely chopped
1/3 cup fresh basil leaves, thinly sliced
3 cups baked white-corn chips (6 ounces)

Cook corn and milk in a skillet over medium-high heat until corn is tender, 7 to 9 minutes. Let cool completely.

Purée 2/3 cup corn mixture, the tofu, lime juice, and salt in a food processor; season with pepper. Transfer to a serving bowl, and stir in remaining corn mixture, the tomatoes, and basil. Serve with chips. Dip can be refrigerated in an airtight container up to 1 day.

Per Serving: 156 cal; 3 g fat; 1 mg chol; 30 g carb; 200 mg sodium; 5 g pro; 3 g fiber.

Martha Stewart Living, July 2006