HEART Insight:
doi: 10.1097/01.HEARTI.0000422227.80805.f7

Four-Onion Dip

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

Serves 8; 2 tablespoons per serving

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Four sources of onion team up to create a robust dip reminiscent of the traditional onion soup party dip, but with much less sodium. Serve with colorful raw vegetables for dippers.

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2 tablespoons dehydrated minced onion

2 tablespoons water

½ cup fat-free sour cream

¼ cup fat-free plain yogurt

1 medium green onion (green and white parts), chopped

2 tablespoons grated sweet onion, such as Vidalia, OsoSweet, Maui, Walla Walla, or Texas 1015

2 tablespoons shredded carrot

2 tablespoons light mayonnaise

1 tablespoon salt-free onion-and-herb seasoning blend

½ teaspoon sugar

¼ to ½ teaspoon red hot-pepper sauce

⅛ teaspoon garlic powder

⅛ teaspoon salt

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In a small bowl, stir together the dehydrated onion and water. Let stand for 5 minutes.

Meanwhile, in a medium bowl, stir together the remaining ingredients. Stir in the rehydrated onion. Let stand for 10 minutes. Serve at room temperature or cover and refrigerate for up to two days. The dip will thicken during the refrigeration time.

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Nutrition Analysis

(per serving)

Calories 39

Total Fat 1.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 0.5 g

Cholesterol 4 mg

Sodium 87 mg

Carbohydrates 5 g

Fiber 0 g

Sugars 3 g

Protein 2 g

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Dietary Exchanges

½ carbohydrate

© 2012 American Heart Association, Inc.