Cooking with Oonagh - Free Reduced Fat Recipe


Home Personal Chef Recipes Healthy Recipes TV Show Recipes Classes



First Published in the Amherst Citizen - Oonagh's Kitchen (Jan. 25, 2000)

This recipe came from one of my students' friends originally. She mentioned having it at a party and my first reaction was No thanks. That's because every artichoke dip I'd previously tasted was overpowered by the flavor and saltiness of Parmesan cheese. However, this doesn't overpower.

In January 2000 I gave some lower calorie cooking demos and decided to substitute for the mayo in the recipe to decrease the fat calories. I had read about a low fat blend in Julee Rosso's book 'Great Good Food'. She makes a mix of equal parts of low or non fat, yogurt and cottage cheese and uses it in place of sour cream, mayo or heavy cream.

Fat Calorie comparison:
1/2c light mayo 400 calories 40 mg cholesterol
1/2c lowfat yogurt & cottage cheese combined 75-80 calories 10 mg cholesterol

So try this substitution. I thought it allowed the flavor of the artichokes to shine through and we all agreed it was excellent.


2 cloves of garlic. peeled and crushed
½ c mayonnaise or 1/4 c low fat yogurt plus 1/4 c low fat cottage cheese
1/8 - ¼ tsp. cayenne pepper or liquid hot sauce such as Tabasco
2 tbsp. parmesan cheese
1 x 14 oz can artichoke hearts, drained
White pepper to taste
Paprika for dusting
No salt needed


1. Place first 5 ingredients in food processor and briefly run until reasonably smooth - or chop artichokes finely with a knife and mix together.

2. Add a dusting of white pepper. The dip is meant to have a slight kick or more if you want.

3. Pour into 1 quart dish and dust with paprika as a garnish for color

4. Heat in a pre-heated 375° oven for 20 minutes. If you cook for longer than this then there is very little flavor in the dip. This amount of cooking time retains the garlic flavor but is mellow.

5. Serve with pita chips or lavash bread chips that are made by cutting or tearing apart pita breads or lavash bread into manageable size pieces and baking in the oven (preferably in a single layer) at same time until crisp, about 5-10 minutes. One small pita bread serves one normal appetite generously.

Oonagh Williams, proprietor of Royal Temptations, has a Culinary Arts degree, offers a Personal Chef service, teaches a variety of classes in International Cooking, and makes regular appearances on WMUR ABC Channel 9's Cooks' Corner. You can contact Oonagh at 603-424-6412.

Send your questions or comments to
Last modified: January 26, 2000
For more FREE recipes visit: