22cd recipe French Onion Dip

French Onion Dip

From EatingWell:  January/February 2009

In our homemade version of French onion dip, we simmer chopped onions in broth and use reduced-fat sour cream and yogurt for the familiar rich and creamy flavor. All told, our version has 12 grams less fat and nearly 50 percent less sodium per serving than the original.

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About 2 1/2 cups

Active Time: 50 minutes

Total Time: 1 hour 40 minutes

INGREDIENTS

• 1 tablespoon extra-virgin olive oil
• 4 cups chopped onions
• 3/4 teaspoon salt
• 1 14-ounce can reduced-sodium beef broth, or 1 3/4 cups mushroom broth
• 2 teaspoons onion powder
• 2 tablespoons distilled white vinegar
• 1 cup reduced-fat sour cream
• 1/3 cup nonfat plain yogurt

PREPARATION

1. Heat oil in a large skillet over medium-high heat. Add onions and salt; cook, stirring occasionally, until beginning to brown, 6 to 10 minutes. Add broth, scrape up any browned bits, and simmer until the liquid is almost evaporated, 10 to 20 minutes. Reduce heat to medium-low and cook until the onions are deep golden brown, 5 to 8 minutes more. Stir in onion powder, then stir in vinegar and cook until evaporated, 1 to 2 minutes. Remove from the heat and let cool for 20 minutes.
2. Combine sour cream and yogurt in a medium bowl. Stir in the onion mixture. Chill for at least 30 minutes to blend flavors.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate the onion mixture (Step 1) for up to 3 days or freeze for up to 2 months. Cover and refrigerate the dip for up to 3 days.

NUTRITION

Per 1/4-cup serving: 82 calories; 5 g fat ( 2 g sat , 2 g mono ); 10 mg cholesterol; 8 g carbohydrates; 3 gprotein; 1 g fiber; 203 mg sodium; 163 mg potassium.

Carbohydrate Servings: 1/2