how2heroes » Guilt-Free Creamy Onion Dip

Appetizers » Guilt-Free Creamy Onion Dip

Leave it to our healthy cooking guru Maria Collins to come up with a guilt-free twist on (the delicious but fattening) canned French onion dip. Maria strains fat-free yogurt for a thicker, creamier consistency. She mixes in green onions, garlic, spices and nutritional yeast (optional, but it imparts a wonderfully cheesy, savory flavor to foods). This crowd-pleaser is perfect to serve on the buffet table with crackers or chips — but shhhhh! No one needs to know how healthy it is — your guests would never guess on their own.

Print Recipe

Makes 1 Cup

Ingredients

For Dip

2 cups fat-free plain yogurt
1 tsp nutritional yeast (optional)
1 tbsp chopped green onions
1 clove garlic, minced
¹⁄₈ tsp salt
¹⁄₈ tsp black pepper

Equipment

fine-mesh strainer
coffee filter
medium bowl to catch whey

How-to

Strain Yogurt

Line fine-mesh strainer with coffee filter and place over a deep bowl or large measuring cup. It should be big enough to catch the liquid and keep it away from the bottom of the strainer
Pour yogurt into coffee filter, cover with plastic wrap and refrigerate to allow the whey liquids to drain for at least four hours, or overnight. The yogurt in the filter should be firm to the touch
Discard whey liquids, or reserve to use in smoothies, bread or shakes (it is high in protein!)

Make Dip

Transfer strained yogurt to a small bowl. Stir in remaining ingredients, making sure the garlic is evenly distributed. Note: to eliminate some of the pungent garlic taste, microwave the clove for 30 seconds before chopping
Refrigerate until ready to use to allow flavors to meld, or serve immediately