Spray a large pan with Butter Flavor cooking spray

Add the diced onions and minced garlic

Spray the top of the onions and garlic with cooking spray

Toss to coat and allow onions to cook down with the garlic.

When the onions are cooked, add the neufchatel cheese, mozzarella cheese and fat free sour cream.

Stir and allow the cheeses to melt.

While that is melting, squeeze the excess water out of the thawed spinach...or you can use fresh spinach and skip this step.

Roughly chop the spinach and artichoke hearts

When the mixture is hot and bubbly, add the artichokes and spinach and stir together to combine all ingredients.

Add salt and pepper to taste

Optional: Put the dip in a casserole dish sprayed with cooking spray and bake for 30 minutes at 350 degrees.

Note: I've done it both ways, where I bake the dip or complete it on the stove. It firms up just a little in the oven but there isn't a big consistency or taste difference.