Lightened Caramelized Onion Dip

Caramelized-Onion-Dip_thumb1

I love onion dip.  It’s one of those snack foods that I have to physically remove from within my reach or I keep compulsively going back to it.  I thought it would be fun to try to make a lightened up version of the tasty dip using Greek yogurt as the base.  I got a yogurt maker for Christmas, so I have been experimenting with all sorts of yogurt based recipes!
 
The only fat in this recipe comes from the olive oil you use when caramelizing the onions, so it is a MUCH healthier choice than the French onion dip you can buy at the grocery store.  In fact, there is only slightly more fat in this entire batch of dip then there is in ONE SERVING of a major brand’s onion dip.  Not that I am suggesting that you eat the entire batch in one sitting. 

I’m just saying that you could.

French-Onion-Dip_thumb1

You could serve this with pretzels or raw veggies to continue with the healthy presentation.  Or you could throw caution to the wind, and serve it with greasy, delicious potato chips.  I’m not here to judge.

Caramelized Onion Dip
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
587 calories
116 g
7 g
6 g
21 g
1 g
908 g
1698 g
88 g
0 g
5 g
Nutrition Facts
Serving Size
908g
Amount Per Serving
Calories 587
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 7mg
2%
Sodium 1698mg
71%
Total Carbohydrates 116g
39%
Dietary Fiber 9g
38%
Sugars 88g
Protein 21g
Vitamin A
1%
Vitamin C
72%
Calcium
65%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 T. olive oil
  2. 5 onions, sliced
  3. 1/2 tsp salt
  4. 12 oz. non-fat Greek yogurt
  5. 1 tsp red wine vinegar
  6. 1 tsp soy sauce
Instructions
  1. In a large nonstick skillet, heat oil over medium. Add onions and salt. NOTE: If you’d like to limit the sodium of the dip, omit the salt here.
  2. Cook over medium heat for half an hour, stirring occasionally. Onions should be tender and golden.
  3. After onions have cooled, give them a rough chop into bite sized pieces. Reserve some onions for garnish.
  4. Mix together onions, yogurt, vinegar, and soy sauce.
  5. Chill dip before serving. Garnish with reserved onions.
Adapted from MyRecipes
beta
calories
587
fat
6g
protein
21g
carbs
116g
more
Adapted from MyRecipes
Mad in Crafts http://madincrafts.com/

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Thanks,  Jessica
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