Healthy Summer Recipes: Chunky Onion Dip

Healthy Summer Recipes: Chunky Onion Dip

Chunky Onion Dip

Makes 12 (¼-cup) servings


2½ pounds yellow onions, peeled
1 tablespoon olive oil
1 teaspoon salt
1 tablespoon onion powder
4 ounces Neufchâtel cream cheese, room temperature
¾ cup nonfat plain Greek yogurt
Flat-leaf (Italian) parsley leaves, for garnish (optional)


      1. Halve the onions lengthwise and then slice them crosswise into 1/8-inch-thick half-rounds. There will be about 4 cups.
      1. In a large skillet, heat the oil over medium heat. Add the onions and salt and cook for 2 to 3 minutes. Reduce the heat to low, cover, and cook, stirring occasionally, for 15 minutes, or until the onions are soft and beginning to release their juices. Continue to simmer uncovered, stirring occasionally, for 15 to 20 minutes longer, or until the onions are lightly browned and caramelized. Allow the onions to cool. There will be about 2 cups.
      1. Place the onions in a food processor and pulse a few times to chop. Remove half of the onions and transfer them to a bowl. To the remaining onions in the food processor, add the onion powder and process until pureed. Add the cream cheese and yogurt and process just until smooth. Transfer the mixture to the bowl and fold into the chopped onion mixture.
      1. Taste and season as needed. Chill for at least 1 hour. Transfer the dip to a serving bowl and garnish with parsley leaves, if desired.


Calories 80,
Total Fat 3 g (1 g saturated),
Cholesterol 5 mg,
Sodium 230 mg,
Carbohydrates 11 g,
Sugars 5 g,
Fiber 1 g, Protein 3 g
Exchanges: Nonfat Milk 0.04, High fat Meat 0.12, Fat 0.57


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