Caramelized onion and spinach dip
Prep Time:
10 minutes
Cook Time:
17 minutes
Serving Size:
3 Tbsp (45 mL) dip
Snack
This flavourful dip loaded with sweet onions and spinach is great served with fresh veggies or hearty whole grain crackers. Its an easy appetizer that everyone will love.
Ingredients
- 2 tsp (10 mL) olive or canola oil
- 1 onion, chopped
- 2 cups (500 mL) packed chopped fresh spinach
- ¼ cup (60 mL) shredded carrot
- 1/3 cup (80 mL) 0% fat plain Greek yogurt
- 1/3 cup (80 mL) low-fat mayonnaise
- 2/3 cup (165 mL) low-fat sour cream
- ½ tsp (2.5 mL) each garlic powder, onion powder and black pepper
Instructions
- Heat oil in a large nonstick skillet over medium heat. Add onions and cook 15 minutes or until a rich golden brown, stirring often.
- Add spinach and carrot and cook for 2-3 minutes until spinach is wilted; remove from heat and let cool slightly.
- Mix yogurt, mayonnaise and sour cream in a large bowl. Stir in garlic powder, onion powder and pepper. Add spinach mixture and stir to combine. Cover and refrigerate for at least 1 hour or overnight.
- Serve with assorted vegetables or whole grain crackers. Note, nutrition does not include dippers.
Tips
- Variation: Add 2 cloves minced garlic during the last 3 minutes of browning the onions if desired.
Notes
Recipe adapted from Canada’s 250 Essential Diabetes Recipes, Canadian Diabetes Association, Edited by Sharon Zeiler, BSC, MBA, RD, Robert Rose, 2011
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 50 | |||
| Fat 4 g | 5 % | ||
| Saturated Fat 1.5 g + Trans Fat 0 g | 8 % | ||
| Cholesterol 5 mg | |||
| Sodium 70 mg | 3 % | ||
| Carbohydrate 3 g | |||
| Fibre 0 g | 0 % | ||
| Sugars 1 g | 1 % | ||
| Protein 1 g | |||
