CARAMELIZED ONION & ROASTED GARLIC DIP
AN OLD FAVOURITE GETS A MAKEOVER WITH PROTEIN-RICH COTTAGE CHEESE
Move over, sour cream, this dip made with protein-rich cottage cheese and naturally sweet onions is here to steal the show. It’s a flavourful upgrade on a traditional party favourite that feels indulgent and is far more nutritious than a package of dried onion soup mixed with mayonnaise or sour cream. Pair it with crisp veggies, crusty sour dough bread or whole-grain crackers and watch it disappear in a heartbeat at your next social.
Did You Know?
Cottage cheese is one of the oldest known fresh cheeses, dating back over 4000 years. Its name originates from early European and North American “cottages” where people made simple cheeses from leftover milk after butter-making. Cottage cheese is a nutrient dense, high-protein dairy product made by curdling milk and draining off most of the liquid whey. It is especially valued for being rich in casein protein, which digests slowly, keeping you fuller longer. Substituting blended cottage cheese for sour cream or mayonnaise is a win as it is higher in protein, vitamins and minerals and lower in saturated fat and calories.
INGREDIENTS
- 2 cups (500 ml) cottage cheese
- 2-3 large white onions, thinly sliced
- 2 whole garlic bulbs, roasted
- 2-3 teaspoons (10-15 ml) olive oil
- 2 teaspoons (10 ml) balsamic vinegar
- 1 teaspoon (5 ml) onion powder
- ½ teaspoon salt (2.5 ml)
- ½ teaspoon (2.5 ml) ground black pepper
- Parsley, chopped or green onions, sliced for garnish (optional)
INSTRUCTIONS
- Preheat the oven to 200 C (400 F). Wrap the garlic bulbs in foil and roast for 30-35 minutes. Let cool.
- Peel and mash the roasted garlic cloves. Set aside.
- In a large frying pan, sauté the onions in olive oil over medium-low heat for 30-40 minutes until a deep golden brown. Be careful not to burn the onions. Add the balsamic vinegar and sauté for 5 more minutes.
- Set aside 1-2 Tablespoons (15-30 ml) of the caramelized onions for garnish.
- In a food processor or blender puree the cottage cheese, roasted garlic and onion powder until smooth.
- Season with salt and pepper to taste.
- Transfer to a serving bowl and garnish with the extra caramelized onion and parsley or green onions, if desired.
- Chill in the refrigerator before serving with crusty bread, crackers or raw vegetables.
Note: This dip is also delicious as a sandwich spread and in wraps.
PER ¼ cup (63 ml) SERVING: | Calories: 45 kcal | Carbohydrates: 2-2.5 g | Protein: 6-7 g | Fat: 0.5-1.5 g | Fibre: 0 g
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling – in person and online via Zoom Health. For more information, email Joanne at jo.knows.nutrition@outlook.com