Spinach Dip(Low-Fat)  
["nonstick cooking spray", "1/2 c. finely chopped onion", "2 (10 oz.) pkg. frozen spinach, chopped, thawed and squeezed dry", "1 (8 oz.) pkg. fat-free cream cheese", "1 (8 oz.) carton light sour cream", "3/4 c. Parmesan cheese", "1 (14 oz.) can artichoke hearts", "black pepper to taste", "1 c. reduced-fat Jack cheese", "1/4 tsp. salt (optional)"]
["Lightly coat a skillet with nonstick cooking spray. Cook and stir onion over medium heat until transparent, about 5 minutes. Add spinach. Cook 1 to 2 minutes until thoroughly heated. Reduce heat. Add cream cheese and stir until melted and smooth. Stir in sour cream, Parmesan cheese and artichokes. Remove from heat. Season with pepper and salt, if desired. Transfer to 1 1/2-quart microwave-safe bowl. Top with Jack cheese and heat in microwave until cheese melts. Serve warm with reduced-fat crackers or chips of your choice. Yield: 10 servings."]
["nonstick cooking spray", "onion", "frozen spinach", "cream cheese", "sour cream", "Parmesan cheese", "hearts", "black pepper", "cheese", "salt"]