Posts Tagged 'onion'

Caramelized Sweet Onion Dip

Last Friday the snow had mostly melted, although it was still in the mid-30’s. I went out to see what will need to be done to clean up the garden for spring planting in April. To my amazement, things were growing under the snow. There was arugula and lettuce, and some scrawny green onions. But the biggest surprise was a whole row of carrots!
onion dip carrots
Mind you, it was mid-February. it has been down to 4 degrees at night, and is still regularly in the 20’s. How did these things survive! I made quick work of the carrots – they were amazingly sweet, crunchy and delicious. After I scarfed down a couple of them, I made myself a plate of veggies and dip to snack on.
onion dip with veggies
I have been looking for a non-fat onion dip. Mind you, you can make regular onion dip with non-fat sour cream and onion soup. But that is a bit salty, and it contains MSG, which I am trying to avoid. So I have been experimenting to come up with a tasty dip.  This dip is easy to make, and I expect you could add herbs and such to it. It is better if you refrigerate it for a day so the flavors mellow.  Now I have something to pack with my lunch veggies.

Caramelized Sweet Onion Dip

Cooking spray
1 large sweet onion (Walla Walla, Vidalia, or other kind)
¼ teaspoon pepper
½ teaspoon salt
1 Tablespoon onion powder
16 oz (2 cups) non-fat sour cream
1 Tablespoon lemon juice
1 Tablespoon soy sauce.

One big beautiful onion

One big beautiful onion

Coarsely slice the onion. Spray a large frying pan with cooking spray. Over medium heal, caramelize the onion by “steam “frying” (See HINT).
onion dip onions cooking
When the onions are golden brown, put them in the food processor and pulse a few times.

onions almost caramelized

onions almost caramelized

Add the salt, pepper, onion powder, and sour cream and process everything until well blended. Add the lemon juice and soy sauce. Process again for a bit. The texture will be a bit lumpy. Put in a container and refrigerate overnight. This has 0 grams of fat, and makes at least 8 quarter cup servings, although I usually just spoon it into a bowl and dip away. Its good with lower fat chips and crackers, too – but be sure to count those grams in your daily fat gram count.
onion dip

HINT: Often, the only reason you need a tablespoon of oil (14 grams of fat) in a recipe, is to brown onions.  But you really don’t need the oil. Spray a pan with cooking spray, heat over medium heat, and add onions or other vegetables. Stir frequently. Every little while, add  about 2 tablespoons of water and stir. Each time the pan gets dry, add a little more water, until the onions are the shade of golden brown you want. The trick is not to let them burn, and to be patient stirring and adding water.

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ABOUT KAREN

I have lost 200 pounds. I did not do it through surgery – I don’t like knives and needles – or by joining a club, vigorous exercise, or rigorous dieting. I did it by gourmet cooking. To be precise, by cooking low fat, really delicious food. I love to cook as much as I love to eat. Food magazines are some of my favorite reading. I would feel deprived if I couldn’t have the sensuous experience of good food crossing my lips. This blog is about my perpetual feast, my passionate love of food, with recipes, photos, and occasional advice and principles that I have learned along the way.

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