Ingredients

• 2 tablespoons (30 ml) reduced fat mayonnaise 
• 1/4 cups (60 ml) no fat cottage cheese or low fat (1%) cottage cheese 
• 1 can (14 oz) artichoke hearts, rinsed and squeezed dry 
• 6 cups (1440 ml) baby spinach (5-6 ounces), washed and dried 
•  Your favorite chip or cracker for dipping 
• 2 cloves garlic, minced 
• 1 cup (240 ml) chopped onion 
• 2 teaspoons (10 ml) Dijon mustard 
• 1/4 teaspoons (1.3 ml) ground red pepper (cayenne) 
• 1/4 teaspoons (1.3 ml) salt 
• 1/2 cups (120 ml) sharp cheddar, grated 
• 2 teaspoons (10 ml) olive oil 
•  Cooking spray