Caramelized Sweet Onion Dip

Caramelizing enhances the onion's inherent sweetness. If you can't find sweet onions, substitute two large Spanish onions and add a tablespoon of sugar. This dip is best served warm. If time is tight, you can caramelize the onions (step 2) earlier in the day; combine with the other ingredients and bake just before guests arrive. Serve with a crunchy dipper like Melba toast.

Yield: 10 servings (serving size: about 1/4 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 86
  • Calories from fat: 55%
  • Fat: 5.3g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 0.3g
  • Polyunsaturated fat: 1.6g
  • Protein: 1.3g
  • Carbohydrate: 11.4g
  • Fiber: 0.7g
  • Cholesterol: 7mg
  • Iron: 0.2mg
  • Sodium: 288mg
  • Calcium: 15mg

Ingredients

  • 1 tablespoon butter, divided
  • 3 cups diced Rio or other sweet onion (about 2 large onions)
  • 1/4 teaspoon kosher salt, divided
  • 1/2 teaspoon minced garlic
  • 1 cup reduced-fat mayonnaise
  • 1/2 cup light sour cream
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon Worcestershire sauce
  • Cooking spray
  • 1/3 cup whole wheat panko (Japanese breadcrumbs)
  • 1 tablespoon chopped fresh parsley

Preparation

  1. 1. Preheat oven to 350°.
  2. 2. Melt 1 1/2 teaspoons butter in a large skillet over medium-high heat. Add onion and 1/8 teaspoon salt to pan; cook 15 minutes or until tender, stirring occasionally. Add garlic; cook 10 minutes or until onion is golden brown and very tender, stirring occasionally. Remove from heat; cool 5 minutes.
  3. 3. Combine the remaining 1/8 teaspoon salt, mayonnaise, and next 4 ingredients (through Worcestershire sauce) in a medium bowl, stirring until smooth. Stir in onion mixture. Transfer mixture to a 1-quart baking dish coated with cooking spray.
  4. 4. Melt remaining 1 1/2 teaspoons butter. Combine melted butter and panko. Sprinkle panko mixture evenly over onion mixture. Bake at 350° for 15 minutes or until thoroughly heated and bubbly. Sprinkle with parsley. Serve hot.
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