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Lightly coat skillet with cooking spray. Cook and stir onion over medium heat until transparent (about 5 minutes).
Add spinach. Cook until thoroughly heated (about 1-2 minutes). Reduce heat; add cream cheese. Stir until melted smooth. Stir in sour cream, parmesan cheese and artichokes. Remove from heat.
Season with red and black pepper and salt, if desired. Transfer to a 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.
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