Diabetes Forecast

Swamp Dip

Per Serving

Swamp Dip

Makes: 8 (makes 2 cups)
Serving Size: 1/4 cup
Calories 40
Fat 0 g
Saturated Fat 0 g
Trans Fat 0 g
Carbohydrate 6 g
Fiber 1 g
Sugars 2 g
Cholesterol 5 mg
Sodium 200 mg (without added salt)
Protein 4 g
Choices: Carbohydrate 0.5
  • Makes: 8 (makes 2 cups)
  • Serving Size: 1/4 cup
  • Preparation Time: 10 minutes


1 package (10 oz.) frozen chopped spinach
4 oz. nonfat cream cheese
1/2 cup nonfat sour cream
1/3 cup mild or hot salsa
2 scallions, minced
1 garlic clove, minced
Kosher salt and fresh-ground black pepper to taste


  1. Cook spinach as directed on package. Drain the spinach and squeeze dry.
  2. Combine all ingredients in a food processor, and mix thoroughly. Remove the spread from the processor and place in a bowl. Cover and refrigerate for 2 hours to blend the flavors.
  3. Serve with a platter of fresh-cut raw vegetables (not included in nutritional analysis).

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