Decadent Sweet Onion & Rosemary Dip

 

Try this sweet and savory take on a delicious onion dip to impress your guests! Once they are hooked on the delicious flavor profile, you can impress them even more with the fact that it is full of protein from the Greek yogurt and is even lower in saturated fat and sodium than a typical onion dip!

 

Prep Time: 5 minutes

Cook Time: 10 minutes

Servings: 4

 

Ingredients:

• 5 ounces plain non-fat Greek yogurt

• 1 1/2 tsp dried rosemary

• 1/2 tsp honey

• 2 Tbsp olive oil

• 1/4 tsp ground black pepper

• 1/4 tsp onion powder

• 1/4 tsp garlic powder

• 2 Tbsp goat cheese

• 1/2 vidalia or sweet onion, sliced and quartered 

• fresh rosemary sprig for garnish, if desired

 

Preparation:

1. Heat olive oil in a non-stick pan over medium heat.

2. Add onion slices to heated pan. Add honey, pepper, dried rosemary, onion powder, and garlic powder. Saute until onions are carmelized/browned.

3. Turn off heat, add goat cheese to pan with onions and combine until goat cheese is softened.

4. Place Greek yogurt in a serving bowl. Add onion mixture to the yogurt and stir to combine. 

5. Top with rosemary sprig for garnish, if desired. Serve with pita chips, on whole grain crackers, with veggies, or even on whole grain bread!

 

 

An original Eating with a Dietitian recipe by Diana Savani, RD, LDN. 

 

Nutrition Facts per Serving (Dip only):

151 calories, 11g total fat, 3.9g sat fat, 92mg sodium, 11g carbohydrate, 1.2g fiber, 7g protein