Caramelized onion and spinach dip

Ingredients

• 2 tsp (10 mL) olive or canola oil
• 1 onion, chopped
• 2 cups (500 mL) packed chopped fresh spinach
• ¼ cup (60 mL) shredded carrot
• 1/3 cup (80 mL) 0% fat plain Greek yogurt
• 1/3 cup (80 mL) low-fat mayonnaise
• 2/3 cup (165 mL) low-fat sour cream
• ½ tsp (2.5 mL) each garlic powder, onion powder and black pepper

Instructions

1. Heat oil in a large nonstick skillet over medium heat. Add onions and cook 15 minutes or until a rich golden brown, stirring often.
2. Add spinach and carrot and cook for 2-3 minutes until spinach is wilted; remove from heat and let cool slightly.
3. Mix yogurt, mayonnaise and sour cream in a large bowl. Stir in garlic powder, onion powder and pepper. Add spinach mixture and stir to combine. Cover and refrigerate for at least 1 hour or overnight.
4. Serve with assorted vegetables or whole grain crackers. Note, nutrition does not include dippers.

Tips:

• Variation: Add 2 cloves minced garlic during the last 3 minutes of browning the onions if desired.

Notes

Recipe adapted from Canada’s 250 Essential Diabetes Recipes, Canadian Diabetes Association, Edited by Sharon Zeiler, BSC, MBA, RD, Robert Rose, 2011