Nutritional Wisdom with Carly Pollack

Spinach Artichoke and Crab Dip

Adapted Workout Chow Down

16 oz wild lump crab meat, drained, rinsed and patted dry
1 14.5oz can artichoke hearts, drained, rinsed and patted dry
1 tbsp coconut oil
1 large shallot, minced
1 clove garlic, minced
2 tsp brown mustard
1 tsp Old Bay seasoning
1/4 tsp black pepper
1 can unsweetened coconut milk
1/4 cup almond flour
1 tsp dried parsley
1/2 tsp garlic powder
1/4 tsp cayenne pepper

Preheat oven to 350 degrees. Heat coconut oil in a large nonstick pan on medium/med-high heat. Add shallots and cook for about 5 minutes or until translucent. Turn heat down to medium-low/low, then stir in garlic, mustard, and coconut milk. Season with Old Bay, black pepper, and stir until all ingredients are incorporated. Turn off heat and set aside. In a small bowl, combine almond meal/flour, parsley, garlic powder, and cayenne or red pepper flakes to taste, if desired. In a silicone circular pan or casserole dish, place crab evenly to cover the bottom. In a medium bowl mix spinach and artichoke together so they are evenly distributed, then spoon on top of crab layer. Make sure the artichoke and spinach are spread evenly over the crab, then slowly pour the coconut milk mixture over the top, careful to completely cover the other ingredients. With your fingers or a spoon, sprinkle the almond meal/flour “breading” in an even layer over the coconut milk. Place in oven and cook for 20 minutes, then turn up the oven to 375 degrees and cook it another 10 minutes (or until slightly brown and bubbly on top).

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