Lighter Kiwi onion dip

Serves: 8 (with dippables)

Time to make: 1 hr 30 mins , plus chilling

Total cost: $20.00 / $2.50 per serve

(at time of publication)

Ingredients

2 onions, finely chopped
2 cloves garlic, crushed
2 tablespoons olive oil
¾ cup water
1 teaspoon onion powder
4 teaspoons white wine vinegar
1 ⅓ cups low-fat Greek-style yoghurt
¼ teaspoon Tuscan seasoning
2 tablespoons light cream
2 tablespoons chopped chives or parsley
To serve
2 cups celery sticks
2 cups carrot sticks
2 cups cherry tomatoes, chargrilled
1 wholemeal pita bread, cut into triangles, sprayed with oil and grilled
8 Rosemary biscuits

Instructions

1 Place onion and garlic in a pan with oil and heat. Cook over a very low heat for 30 minutes, stirring occasionally, until lightly golden.

2 Add water to the pan and bring to the boil. Reduce the heat, cover and simmer until all the water has evaporated.

3 Add onion powder and vinegar and cook for a further 5 minutes. Set to one side to cool completely. Once cold, purée the onions.

4 Stir in the yoghurt, seasoning and light cream; chill. Sprinkle with chives and serve with vegetable sticks, tomatoes, pita chips and Rosemary biscuits.

Nutrition Info (per serve)

Kilojoules 620kJ

Calories 148cal

Protein 7g

Total fat 7g

–Saturated fat 2g

Carbohydrates 15g

–Sugars 7g

Dietary fibre 2g

Sodium 140mg

Calcium 140mg

Iron 0.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

Variations

Make it gluten free: Use gluten-free bread instead of pita, and gluten-free flour in Rosemary biscuits ADD LINK. Check Greek-style yoghurt and Tuscan seasoning are gluten free.