Sunday, May 18, 2014

Guiltless French Onion Dip

Is there anything as delicious and decadent as good French onion dip? You can eat it with anything -- potato chips, of course (Ruffles are my favorite), but pretzels and veggies are great, too. Top a baked potato with it. Dollop it onto scrambled eggs or an omelet. spread it inside a grilled cheese, or on a cold sandwich with m√Ęche, radish and smoked turkey. The possibilities are endless.

If only it didn't have 3g of fat and 31 calories in every tablespoon! Well, now it doesn't. I've been using fat-free Greek yogurt as a substitute for sour cream in lots of dishes, and recently created this one. It's a winner, and very simple. Greek yogurt has no fat and only 65 calories per half cup, so snack away!

French Onion Dip
(makes about 1-1/4 cups)
1 c. non-fat Greek yogurt
1 large sweet yellow onion, thinly sliced
dash of olive or grapeseed oil
1 tsp. Worchestershire Sauce
salt to taste (about 1/2 tsp)

Put the oil, onion and about 1/4 tsp salt in a large non-stick or cast iron skillet over medium heat. Stirring very frequently with a wooden spoon or silicone spatula, cook until the onions are softening and starting to brown. Reduce heat to medium-low and continue to caramelize, stirring often. Use the moisture in the onions to scape and remove browned juices and bits that stick to the pan -- this is flavor! Keep caramelizing until the onion is deep brown but not black. Be very careful not to scorch them, or the dip will taste bitter. But also don't stop too early -- all of the flavor comes from the caramelization. This process will take about 15 minutes or more. Remove from heat and allow to cool for 10-15 minutes.

Put the yogurt into a food processor with the Worchestershire sauce and onions and puree thoroughly. There should be almost no visible pieces of onion left...this will take a couple minutes. Periodically stop processing, remove the lid and scrape away unblended onion and yogurt. Taste for saltiness and add more salt as needed. Transfer to a serving dish, or to a plastic container and refrigerate for up to a week.