Lighter Kiwi onion dip
Throw out the tin of reduced cream and try our healthier version of this Kiwi classic! You won't be disappointed.
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.
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.
HFG tip
- This dip is best eaten on the day it’s made.
- Re-taste dip after chilling as flavours can alter while chilling.
Nutrition Info (per serve)
-
Calories 148cal
-
Kilojoules 620kJ
-
Protein 7g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 15g
-
–Sugars 7g
-
Dietary fibre 2g
-
Sodium 140mg
-
Calcium 140mg
-
Iron 0.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
