Recipe for a Great Dip

Barbara C.
on 11/14/09 11:31 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

1

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.

2

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

hopen67
on 11/15/09 1:09 am - Mebane, NC

sounds yummy.  It will be perfect to take to my office party at Christmas.

Thanks for sharing, and let me share my old 'stand by' dip.

2 packages cream cheese, softened
1 1/2  tablespoons Worcestershire sauce
1 1/2 tablespoons dried minced or dried chopped onion. (either one works the best, but fresh onion's are too strong.)
1 package thin sliced Deli Beef.  (Carl Budding, 2/1.00 packs are the kind I use.)

method 1: place everything in a food processor and process until everything looks good and mixed.   

My method:    Chop beef into tiny pieces.   Mix beef and all other ingredients into mixing bowl. 

Spoon in a bowl and cover
or
Line your favorite mold or bowl and spoon in mixture.  Cover again with more plastic and then let sit in refrigerator until ready to serve.

Serve with crackers, mini bagels or toast rounds.  

*The beef only adds a Little color.  It is just as good without the beef

 

Hope M. Whitmore
Mebane, NC
"We are the music maker's, and we are the dreamer's of the
dreams."
    
Barbara C.
on 11/15/09 7:43 am - Raleigh, NC

Hope,

Thanks for sharing your recipe. I can tell that it will be one I'll want to add to my repetroire. 

 

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

Most Active
Recent Topics
13 years and counting
Jennifer K. · 0 replies · 705 views
Elizabeth City, NC
Vampy · 0 replies · 1777 views
12 years!
Jennifer K. · 0 replies · 1433 views
Raleigh area doctors
ncgoaliemom · 0 replies · 1771 views
NC Forum
Sheryl28518 · 0 replies · 2816 views
×