1 (10 oz.) package frozen chopped spinach, thawed and thoroughly drained

½ cup diced red bell pepper

1 (6.5 ounce) marinated artichoke hearts, drained and coarsely chopped

½ cup grated parmesan cheese

1 tablespoon minced garlic

Black pepper to taste

½ cup fat free sour cream

¼ cup evaporated skim milk

1 tablespoon flour

1 tablespoon ground flaxseed


  1. Preheat oven to 350°.
  2. Coat 1 quart baking dish with vegetable spray.
  3. Mix together spinach, bell pepper, artichokes, cheese, garlic, and pepper to taste.
  4. Whisk together sour cream, evaporated milk, flour and flaxseed; stir into spinach mixture.
  5. Spoon into baking dish and bake until bubbly, 20 to 25 minutes.

Serve with whole-grain crackers.

Nutrition Facts:

  • Yield:  2.5cups
  • Serving size ¼ cup
  • Calories: 80
  • Fat grams: 3g
  • Carb grams: 10
  • Count as ½ carb choice and ½ fat serving
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Article by: Beth Ackerman, R.D.

Beth Ackerman, R.D., is a registered dietitian and a certified diabetes educator with the UofL Physicians – Diabetes and Obesity Center. Beth is on the team of educators of the ADA-approved diabetes education team at UofL Physicians. She has counseled people with diabetes for more than 25 years. Ackerman serves as the Diabetes Prevention Program Workgroup co-chair for the Kentucky Diabetes Network and volunteers at Camp Hendon, a diabetes camp for children.

All posts by Beth Ackerman, R.D.
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