The Guilt Free Gourmet – French Onion Dip

Recipe video for my Low Calorie, Low Fat, Low Point recipe for delicious and healthy French Onion Dip. This recipe has been developed using the food guidelines for the WW (weight watchers) freestyle program.

The entire recipe can be viewed and printed from the 100% FREE, 155 page digital cookbook at www.theguiltfreegourmet.net, in my Low Calorie & Fat cookbook, in the dips section.

French onion dip is one of those super awesome classical your grandma used to make it dips you get used to get a church functions and all that stuff usually loaded with mayonnaise and tons and tons and tons of butter used to caramelize the onions pretty much every

Single recipe that I researched on the Food Network from Enid Garden Tyler Florence Paula Dean Guy Fieri even Bobby Flay everybody it’s onions that are caramelized for 40 minutes in a crapload of butter and of oil to get them a deep brown why yes it’s the classical way to do things

Screw the classics we want to lose weight and eat delicious food so when I was looking on Google I found a bunch of 1950s church-lady cookbooks that I was able to look through they were open source and I noticed that a lot of the old church ladies they prepared their

Stuff differently than a lot of the current foodie people it involved a lot of beef broth slow simmering still 40 minutes but I figured out a way to streamline it down to 20 minutes altogether and you know most all of that is just letting onions simmer in a pan

That’s it so for this recipe we are going to start with 3 cups of diced Vidalia onions if you don’t have idea that you use white use yellow I don’t care roughly 3 cups takes one-and-a-half to two of these and you’re just going to rough chop them it doesn’t have to be a

Perfect dice or anything like that you’re just trying to get it so it’ll be a little easier for its breakdown in the pan but one of the huge things that we’re going to do other than not roasting octane for 40 minutes of not using a ton of butter we

Are going to saute these for 10 minutes to measure make sure you get the 3 cups it’s going to be about 10 minutes we’re gonna saute these and start breaking them down and softening them and then we’re going to add a low-sodium beef broth with some butter flavored cooking

Spray and cook that down for 8 minutes and in that time it will break down caramelize and turn the deep deep brown the same that the majority of the fancy recipes say you need 30 minutes to achieve no you know I also know that there are dip packets where you add it

To in the potato chip aisle where you add the dip to yogurt sour cream whatever those actually have a lot of points and trying to compare those to this is like trying to compare a frozen well trying to have grandma’s lemonade next to Minute Maid powder not the same

At all so we have 3 cups of roughly diced onions we are going shoot shoot that start the timer 10 minutes we’re going to add I know baby we’re going to add a clove of garlic medium or large depending on your personal preference I like garlic

Because there’s a lot of vampires in our area so it helps with that so this also doesn’t need to be super finely minced or diced we’re just going for a rough chop I’m not add that in medium and walk away for now we are going to add our dry

Spices which is one teaspoon of salt quarter teaspoon black pepper two teaspoons onion powder and stirring to that we are going to add will first reduce the heat to medium-low and add 1/2 cup of reduced sodium beef broth and one tablespoon of white vinegar and then

We are going to let this cook uncovered for seven to eight minutes it’s gonna break up all the dark bits stir it all up to get everything off the bottom of the pan we want that flavor Go let’s see we have a lot of liquid right now that’s great that’s what we want so we have this deep deep beef broth right now so reduce the heat to just under medium and let it go for seven to eight minutes and now I am

Going to go vacuum and walk away okay it has been about seven to eight minutes and I just came back from leaving this alone to do its thing as you can see it has really broken down most all of the beef broth and vinegar all of the liquid

Almost has evaporated now we are just left with deep deep cooked down beefy flavor delicious caramelized onions so you know most all of the professional recipes say to do this for 40 minutes and they don’t call for beef broth the sweet little old lady recipes from back

In the day all call for beef broth which gives you this completely different product than the majority of the popular recipes that are out now and this has a much deeper flavor so we remove this from the heat and set it aside to cool go do a few more things around the house

And then we will come back and finish this off all right it has been about 10 minutes letting the onions cool now we’re going to take a mixing bowl we’re going to add one and one and a half cups plain yogurt like plain of fat-free Greek yogurt

A mixing bowl with two tablespoons of reduced fat mayonnaise I I tried this without the mayonnaise just Greek yogurt to try to make it like super low point didn’t taste right had to have that little bit of mayonnaise to this we are going to stir in our caramelized cooked-down onions with the

Beef broth and seasonings and whisk it together it is that simple we now have we’re still mixing it but French onion dip pretty real French onion dip not for a packet not with a ton of mayonnaise and sour cream this is delicious and flavorful ten times better

Than what you would get at the store same color pretty much much deeper flavor there are some people who like it to have that artificial reddish color that the packet stuff has if you’d like to do that without necessarily right back without actually changing the flavor too much but still one cup

Reddish tint take a half teaspoon of paprika and dissolve it in a little bit of water no one with this you know have pretty much red food dye so a little bit of paprika a little bit of water stir it together and now if you like that

Reddish look from the package stuff from the store now for no extra points you have that take put it in the container and then let it sit in the fridge for the flavors to meld and develop overnight for an hour and all the different steps in this recipe where you

You know start the onions cooking and walk away do something else walk away they allow you to do things around the house so you’re not tied to the stove it’s no different than when you are trying to get things done around the house and you’re on hold and you know

While you’re on hold waiting for them to tell you why your Internet’s not working you’re going around try to get other stuff done this is the same exact thing this is from scratch delicious traditional cooking made in a healthier manner that cuts down the calories significantly so this French onion dip

The nutritional values it makes to tuna quarters cup one is serving a quarter cup serving zero points two to three servings one point so you can have three quarters of a cup of this though I wouldn’t recommend just sitting there with a funnel in your mouth and have

Three servings for one to the point how many calories is that Daniel I love that captain cupcake picture so in case you’re gonna start getting all upset about you know calorie count and all that stuff realize this actually is really low in fat and calorie for a quarter cup of

This is only 80 calories for a quarter cup serving most all other cookbooks blogs all of their servings for this is two tablespoons we’re doubling that for only 80 calories and here is the kicker where to go two grams of fat per quarter cup

And it has 13 grams of carbs and 9 grams of sugar those are from the Greek yogurt and the natural sugars within these sweet onions so no artificial sugars no artificial flavorings I mean this is real cooking and it also has four it has four grams of protein so this is pretty

Good stuff I mean this has better numbers and some of our protein drinks and this is a dip so enjoy this is it is on page 34 of the guilt-free gourmet cookbook which you can get on Amazon but it is a free 100% free digital download available on my website

Www.africanelements.org do have cooking from scratch you know it can be worked into a busy schedule I’m doing this running right and doing stuff off camera I remember I have to handicapped kids I take care of who are in programs and therapies all day and it’s or something

On the stove run in the living room fold some laundry you know vacuum come back stir something you know pour in the beef broth walk away and the dishes come back you would be home anyway you’d be running around doing errands anyway you can fit cooking

Like this into a busy lifestyle and have it more delicious and more healthy so there you go go forth and multiply with dips