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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the sour cream. Lea & Perrins Worcestershire sauce, as sold in the United States, is gluten-free.

 

"It doesn't matter how precisely the onion is cut as long as the person chewing it is happy." -Padma Lakshmi

The refrigerator light goes on...

You don't have to use the packets of dried French onion soup to make a great French Onion Dip. The key is in letting the onions caramelize slowly and adding the Worcestershire sauce. Both bring a great umami flavor that the stuff in the soup packet replicates with monosodium glutamate.

I like a lot of pepper in my dip and generally add up to about 1/4 teaspoon. That might be a bit much for some folks, but the extra zing is great.

Lemon Juice

I donít use bottled lemon juice. I feel that bottled juice does not taste anything like fresh squeezed lemon juice. This is because it is usually made from varying concentrations of lemon juice, water and lemon oil.

Fresh lemons keep fairly well in the crisper of your fridge (about 2 weeks). The juice of one lemon varies greatly. A large lemon has about 4 tablespoons of lemon juice but when a recipe calls for the juice of one lemon, you never really know. Start with 2 tablespoons and increase the amount for taste. If you must use bottled lemon juice, shake the bottle well. Use equivalent amounts of bottled to fresh lemon juice in a recipe.


 

French Onion Dip



Servings = 6 | Serving size =1/3 cup

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe keeps well, refrigerated, for 3-4 days and it better after chilling overnight. Note that cooking time does not include chilling time.

1 tsp olive oil
1 large white onion (finely diced)
2 cloves garlic (finely minced)
2 sprigs fresh thyme
1 cup no salt added vegetable stock
1 Tbsp lemon juice
1 Tbsp Worcestershire sauce
1/4 tsp salt
fresh ground black pepper (to taste)
1 small green onion
1/2 cup reduced fat sour cream
1/2 cup 0% fat Greek yogurt

Healthy French Onion Dip recipe from Dr. Gourmet
Place a large skillet over medium high heat.

Add the onion and the thyme sprigs and cook slowly. Stir frequently. Adjust the heat so that the onions brown but do not burn.

After cooking for 5 minutes add the garlic. Stir frequently.

Cook for another 5 minutes and add the vegetable stock, lemon juice, Worcestershire sauce salt and pepper.

Cook for 5 to 10 minutes until the stock has evaporated.

Remove the pan from the heat and remove thyme sprig.

Let the onions cool for about 20 minutes.

Place half of the onions in a food processor and pulse until the mixture is slightly smooth.

Finely mince the white part of the green onion. Thinly cut the green tops crosswise.

Place the blended onions in a bowl with the remaining onions and the white part of the green onions.

Add the sour cream and yogurt to the bowl. Fold gently.

Add the green onion tops and fold gently.

Chill well before serving.

Nutrition Facts

Serving size = 2 Tablespoons

Servings = 6

.

Amount Per Serving

Calories 108 Calories from Fat 55
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 3g 13%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 22mg 7%
Sodium 165mg 7%
Total Carbohydrates 10g 4%
    Dietary Fiber 1g 4%
    Sugars 6g  
Protein 4g  
Vitamin A 8% Vitamin C 11%
Calcium 13% Iron 1%
Vitamin K 2 mcg Potassium 243 mg
Magnesium 8 mg