Low Fat French Onion Dip

V NF SF

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Description
 I'm finding recently that although I don't really like chips, I love any sort of dip. I guess I'm on a dip kick lately, with High Protein Spinach Artichoke Dip, Lightened Up Buffalo Chicken Dip, and now French Onion Dip. All are perfect for dipping with raw peppers, chips, or carrots, or over a salad or sandwich. Caramelized onions are one of my favorites, and they really shine here
Time
Prep Time:
10 minutes

Cook Time:
30 minutes

Total Time:
40 minutes
Cost
Total Cost:

Cost per Serving:
$0.33
Ingredients
Serving(s)
  • 1 tbsp Extra virgin olive oil
  • 2 medium Onion
  • 1/4 tsp Salt
  • 1 cup Plain nonfat greek yogurt
  • 1 tbsp Minced garlic
  • 2 tsp Low sodium soy sauce
  • 1 tbsp Parsley, dried
  • 1 tsp Garlic powder
  • 1 tsp Onion powder
  • 1/2 tsp Black pepper, ground
Instructions
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  1. In a medium pan over low heat, add oil, onions, and salt. Cook covered for 30 to 45 minutes under occasional stirring, until onions are caramelized and browned. Let the onions cool for 5 minutes

    2.
  2. Once cooled, mix together the onions with the rest of the ingredients in a medium bowl - yogurt, minced garlic, soy sauce, parsley, garlic powder, onion powder, and black pepper

    3.
Nutrition Facts
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Servings: 6
Calories: 60
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Total Fat: 2.4g (3 %)
 Saturated Fat: 0.4g (2 %)
 Polyunsaturated Fat: 0.3g
 Monounsaturated Fat: 1.6g
Cholesterol: 2mg (1 %)
Sodium: 170mg (7 %)
Total Carbohydrate: 5.2g (2 %)
 Fiber: 0.6g (2 %)
 Net Carbs: 4.6g
 Total Sugar: 2.4g
  Added Sugar: 0.0g (0%)
Protein: 4.8g (10 %)
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Vitamin B12: 0.29mcg (12 %)
Vitamin D: 0mcg (0 %)
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Calcium: 57mg (4 %)
Iron: 0.23mg (1 %)
Magnesium: 10mg (2 %)
Potassium: 117mg (2 %)
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Glycemic Index:
27.8

Glycemic Load:
1.4


Sources of Inspiration
https://thecleaneatingcouple.com/healthy-onion-dip/