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Food Science Matters for Low Sodium

Grilled Onion Dip

Christopher Lower
Grilling the onions adds a depth of flavor that screams summer.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Appetizer
Cuisine American
Servings 3 cups
Calories 30.8 kcal

Ingredients
  

  • 2 Large Yellow Onions Peeled and sliced crosswise into steaks for grilling
  • 4 oz Marscapone Cheese Lowest sodium you can find
  • 1/2 cup Greek Yogurt Lowest sodium brand you can find
  • 1/2 cup Sour Cream lowest sodium brand you can find
  • 1/2 tsp Cayenne Pepper
  • 1/2 tsp Black Pepper freshly cracked
  • 1/2 TBSP Lemon Juice

Instructions
 

  • Let the Marscapone come up to room temperature
  • Slice the onions crosswise into 1/2 inch thick "steaks" and grill them over medium high heat
  • You want some char on both sides to add depth of flavor.
  • Allow onions to cool then mince them
  • In a medium glass bowl, add the Marscapone, Sour Cream, and Greek Yogurt
  • Stir together completely
  • Add in the minced onions
  • Add the cayenne, black pepper, and lemon juice.
  • Adjust spices as needed to taste (I like a bit more Cayenne for the heat)
  • Allow the dip to "age" in the refrigerator for 2 hours
  • Serve cold with fresh veggies, or some low sodium crackers or naan.

Nutrition

Serving: 2tbspCalories: 30.8kcalCarbohydrates: 1.4gProtein: 1gFat: 2.3gSaturated Fat: 1.2gCholesterol: 6.3mgSodium: 6.5mgFiber: 0.2gSugar: 0.3g
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