Recipe for a Great Dip

Barbara C.
on 11/14/09 11:33 pm - Raleigh, NC

Here's a recipe for a dip that I make that will be a hit at any event you attend and won't make you feel guilty when you and your friends and family enjoy it.

I use a non-fat sour cream and low-fat cottage cheese and greek yogurt, but of course, you can adjust the fat levels up or down to suit your tastes and dietary requirements. I also make this use freshly chopped green onions instead of the carmelized onions and that's very good too.

I hope that you will enjoy.

Caramelized French Onion Dip

This low calorie, high protein dip is a wonderful way to serve a chip and dip that you can enjoy without guilt and remorse later. While great with conventional potato chips, it's wonderful served with carrot 'chips' and freshly blanched broccoli.

1	Tbs	extra-virgin olive oil
1	Tbs	butter
2		onions, chopped
1	cube	beef bouillon cubes
1/2	cup	water
2	Tbs	Splenda, brown 'sugar'
1	pinch	Black pepper

2	tsp	Worcestershire sauce
1	cup	non-fat sour cream
1	each	low-fat greek yogurt, 6 ounce
1	pinch	Salt, (optional), to taste
2	Tbs	chopped chives
1	cup	lowfat cottage cheese

Place a medium skillet over medium to medium high heat and add the extra-virgin olive oil and the butter. Melt butter into oil then add onions and cook 10 minutes, stirring occasionally. Add bouillon cube to the pan with 1/2 cup water, Splenda "Brown Sugar" and coo****il it "melts" coats onions, stirring frequently, 20 minutes. Add more water as necessary to prevent scorching. Watch the onions carefully, you want them to develop a wonderful mahogany color. Season the onions with pepper and Worcestershire sauce. Remove from heat and transfer to a mixing bowl to cool.

Mix the sour cream, cottage cheese and greek yogurt in a medium mixing bowl. Stir in the onions and mix well. Add salt to taste. Serve chilled. Garnish with chives.

Servings: 16

Cooking Times

Preparation Time: 5 minutes

Cooking Time: 30 minutes

Nutrition Facts

Serving size: 1/16 of a recipe (2.3 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories	72.8
Calories From Fat (62%)	45
% Daily Value
Total Fat 5.11g	8%
Saturated Fat 2.76g	14%
Cholesterol 10.01mg	3%
Sodium 132.82mg	6%
Potassium 64.61mg	2%
Total Carbohydrates 3.22g	1%
Fiber 0.28g	1%
Sugar 1.26g
Protein 3.69g	7%

Tips

While it is good served immediately, the flavors develop well if it is allowed to sit for several hours before serving.

Barbara
ObesityHelp Coach and Support Group Leader
http://www.obesityhelp.com/group/bcumbo_group/
High-264, Current-148, Goal-145

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Recipe for a Great Dip

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Recipe for a Great Dip