Makes 8 servings: 1/4 rounded cup each

True confession … one of the snacks that I simply can’t have around me is potato chips and dip. I seriously can’t stop myself! So I made a personal pact that the only time I can eat the tempting duo is at parties—which luckily includes parties that I host. Nonetheless, the dips commonly found at the supermarket have labels that read like strange science experiments, including ingredients like partially hydrogenated oils, monosodium glutamate, artificial flavor, and artificial color. So I figure if I’m going to dish up dip with chips, I at least want to feel good about what goes into it. I finally found the chip dip that’s palate-worthy and full of good stuff to please all the guests. This is it! Served with all-natural or organic potato chips—and, of course, crisp seasonal veggies—it’s a deliciously bodacious bite and 100 percent real. Hope I’m invited to the party!

Calories Saved: 50

1 tablespoon extra-virgin olive oil
1 large or 2 small yellow onions, finely diced
2 teaspoons vegetarian Worcestershire sauce
3/4 teaspoon naturally-brewed soy sauce
3/4 teaspoon sea salt, or to taste
2 garlic cloves, minced
2 scallions, white and green parts, thinly sliced
1 cup plain fat-free or low-fat Greek yogurt*
1/4 cup organic sour cream
1/4 cup mayonnaise
1/4 teaspoon freshly ground black pepper, or to taste
Pinch of ground cayenne pepper, or to taste
Pinch of freshly grated nutmeg, or to taste

1. Heat the oil in a nonstick (PFOA-free) skillet over medium heat. Add the onion, stir in the Worcestershire sauce, soy sauce, and salt, cover, and cook until the onion is fully softened and caramelized, stirring a couple times, about 15 minutes. Uncover and sauté until well caramelized, about 2 minutes. Add the garlic and white part of the scallions and sauté for 1 minute. Transfer the caramelized onion to a small bowl and let cool to room temperature. (Note: This step can be done a day in advance; chill caramelized onion in the refrigerator.)
2. Stir together the Greek yogurt, sour cream, mayonnaise, black pepper, cayenne, and nutmeg in a medium bowl. Stir in the green part of the scallions and caramelized onion. Cover and chill in the refrigerator for at least 30 minutes. Adjust seasoning and serve.

Per serving: 110 calories, 9 total fat, 2g saturated fat, 0g trans fat, 10mg cholesterol, 320mg sodium, 4g total carbohydrate, 0.5g dietary fiber, 2g sugars, 3g protein

*Free of synthetic growth hormones: No rBST-treated milk.

The “Before” Recipe

french onion dip

Submitted by anonymous

(adapted from recipe published by Williams-Sonoma Kitchen)

Makes 8 servings: about 1/4 cup each

2 tablespoons unsalted butter
1 large yellow onion, finely diced
1 teaspoon salt
1 garlic clove, minced
2 teaspoons Worcestershire sauce
1 1/4 cups sour cream
1/4 cup mayonnaise
1/4 teaspoon freshly ground black pepper
Pinch of ground cayenne pepper, or to taste

Melt the butter in a skillet over medium-high heat. Add the onion and salt and sauté until softened and caramelized, about 20 minutes. Add the garlic and sauté until fragrant, about 1 minute. Remove the pan from the heat and stir in the Worcestershire sauce while scraping up any browned bits. Transfer the caramelized onion to a small bowl and let cool to room temperature. (Note: This step can be done a day in advance; chill caramelized onion in the refrigerator.)

Stir together the sour cream, mayonnaise, black pepper, and cayenne in a medium bowl. Stir in the onion. Cover and chill in the refrigerator for at least 30 minutes. Serve.

Per serving: 160 calories, 15 total fat, 7g saturated fat, 0g trans fat, 35mg cholesterol, 360mg sodium, 3g total carbohydrate, 0g dietary fiber, 2g sugars, 2g protein

Tasteover Tips

• When sautéing in less fat, use a lid when appropriate to trap moisture to assist in the cooking process … like is done here with the onions—which also helps keep the bold oniony taste
• Go with vegetarian Worcestershire sauce when there is no meat, poultry, or fish in the recipe to keep it vegetarian (hint: Worcestershire sauce contains anchovies)
• Boost flavor while reducing total salt intake by using a splash of naturally-brewed soy sauce in place of part of the salt
• Go with a combination of plain Greek yogurt and sour cream instead of all sour cream to lighten up a recipe—but add an ingredient, like extra garlic, to heighten flavors
• Consider going for more color and texture naturally, such as adding scallion—which also creates  fresh flair
• Finish with a fragrant ingredient, such as freshly grated nutmeg … it provides sweet-spice taste intrigue, too