Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is NOT safe for those who are lactose intolerant.
Sodium
This is 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.
"Louisiana was as close to South Asia as the United States could get: it had spicy food, humidity, giant cockroaches, and a corrupt government." -Sal Khan, Entrepreneur
The refrigerator light goes on...
This dip has classic New Orleans flavors - onions, creole seasoning, creamy texture, lemon and cayenne. It goes great with crudités or on top of fish or even a burger. Make this into a terrific salad dressing by adding 2-4 tablespoons of 2% milk.
Choosing your Cajun spice is critical. Store bought brands can be pretty good, but it is really easy to make your own (here's my Cajun Spice recipe).
When it comes to heat, that is absolutely a personal matter. You can use more of the cayenne pepper if you wish, but I prefer that it remain more in the background to let all the other flavors come through.
Creole Dip
Servings: 6 | Serving size: 1/4 cups
Cooking time: 45 minutes
This recipe can easily be multiplied. This recipe will keep well for about 72 hours in the refrigerator.
| 2 tsp. | olive oil |
| 1 large | clove garlic (minced) |
| 1 medium | onion diced |
| 3 large | green onions (sliced crosswise) |
| 2 tsp. | no salt added Cajun seasoning |
| 1/16 tsp. | cayenne pepper |
| 1/4 | lemon (juiced) |
| 1/4 cup | white wine or sherry |
| 1 tsp | maple syrup |
| 1/8 tsp. | salt |
| 1 ounce | goat cheese |
| 1 ounce | Parmigiano Reggiano (grated) |
| 2 Tbsp. | reduced fat sour cream |
Place a small skillet in the oven and preheat to 325°F.
When the oven is hot, add the olive oil, garlic, and onion to the pan. Stir and return to the oven.
Cook for 10 minutes and stir.
Cook for another 10 minutes and add the green onions, Cajun seasoning, cayenne, lemon juice, and white wine.
Stir, return to the oven, and cook for another 10 minutes
While the onion mixture is cooking, place the maple syrup, salt, and goat cheese in a blender or mini-chopper.
When the onions are cooked, add them to the blender or mini-chopper and puree until smooth.
Let cool slightly and add the sour cream.
Puree and let chill before serving.
Nutrition Facts
Serving size: about 1/4 cup
Servings: 6
Amount Per Serving
| Calories 83 | Calories from Fat 41 |
| % Daily Value |
| Total Fat 4.5g | |
| Saturated Fat 2g | 10% |
| Monounsaturated Fat 1.5g | |
| Trans Fat 0g | |
| Cholesterol 9mg | 3% |
| Sodium 90mg | 4% |
| Total Carbohydrates 6g | 2% |
| Dietary Fiber 1 | 4% |
| Sugars 3g | |
| Protein 4g |
| Vitamin A 3% | Vitamin C 4% |
| Calcium 2% | Iron 4% |
| Vitamin K 27mcg | Potassium 111mg |