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(5 votes, average: 4.40 out of 5)
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I was never a fan of onion dip until I tasted this Caramelized Onion Dip, a deliciously healthy version of the American favorite. Instead of sour cream and dried packaged onion soup, we’ve slow cooked onions until they are so caramelized and sweet, they are almost jam, then stirred them into silky, rich Greek yogurt. Although this version takes longer to make, it’ worth it for your health. Dried soups are full of salt and preservatives, and sour cream is full of fat. This yummy version has none of the first, and a lot less of the latter, plus a bunch of protein. Even those who love the classic love this.
Yield: 1 cup
Preparation
- Heat the olive oil in a wide skillet over medium heat. Add the onions and generous pinch of salt and the rosemary sprig. Cook for 3 minutes, then cover with a lid and cook for 30 minutes, stirring occasionally.
- Cook for another 15 minutes uncovered, or until the onions are well browned and caramelized. Remove the rosemary branches. Let the onions cool for 15 minutes.
- In a bowl stir together the yogurt and onions. Taste for salt. Serve at room temperature.
Ingredients:
- 2 tablespoons olive oil
- 3 cups chopped onion
- Salt, to taste
- 2 sprigs rosemary
- ⅔ cup plain Greek yogurt (whole milk or 2%)
Nutritional Information
Calories
153 cals
Fat
10 g
Saturated Fat
3 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
5 g
Carbohydrates
13 g
Sugar
7 g
Fiber
3 g
Protein
5 g
Sodium
413 mg
*per serving
Ann's Tips and Tricks
Dried packaged soups are loaded with salt, MSG, sugar, corn syrup and chemical preservatives, nothing you’d really choose if you thought about it. Cup for cup, Greek yogurt, even full fat, has half the calories, a ¼ the fat and over 4 times the protein of sour cream, and is deliciously creamy It’s a no brainer.
