Food & Nutrition
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The DX Exclusive Recipe: Double Dipping

Two Dips: Caramelized Onion and Roasted Red Pepper & Bean

Try one or both of these healthful, easy-to-make dips for Game Day entertaining. Both dips can be made the day before, but try them before serving — you may need to add a touch of salt or a squeeze of lemon to brighten the flavors. Double the recipes if you’re expecting a crowd.

Serve the two dips with an assortment of fresh-cut vegetables such as carrots, celery, fennel, radishes or bell peppers. Baked whole wheat pita chips, multi-grain crackers or baked tortilla chips also make tasty dippers. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)

Caramelized Onion Dip

For a chunky dip, coarsely chop the onions; for smoother, chop the onions finer. You can also pulse the dip in a food processor a couple times if you prefer a silky texture.

1 tablespoon olive oil

1 large sweet onion (about 1 pound), chopped

¼ teaspoon plus 1/8 teaspoon salt, divided

2 cloves garlic, minced

1¼ cups plain low-fat Greek yogurt

1 teaspoon lemon juice

½ teaspoon Worcestershire sauce

Pinch of cayenne pepper

1. Heat the oil in a medium nonstick skillet over medium heat. Add the onion and ¼ teaspoon of the salt, and cook, covered, stirring occasionally, until the onion is very tender, about 15 minutes. Stir in the garlic, and cook, uncovered, stirring often, until the onion is golden brown and most of the liquid has evaporated, about 8 minutes longer. Transfer the mixture to a medium bowl to cool.

2. Stir in the yogurt, lemon juice, Worcestershire sauce, cayenne and the remaining 1/8 teaspoon salt. Cover and refrigerate at least 4 hours and up to 3 days. Makes 2 cups.

Serves 8

Each serving (¼ cup): 59 calories, 6 g carbohydrate, 3 g total fat, 1 g saturated fat, 2 mg cholesterol, 1 g fiber, 3 g protein, 131 mg sodium

Carbohydrate choices: 1

Exchanges*: 1 carbohydrate, 1 fat

Roasted Red Pepper Bean Dip

Vibrant and flavorful, this dip is a delicious addition to any party. If rosemary is not your favorite herb, substitute a tablespoon of minced green onion or snipped chives.

1 (15-ounce) can cannellini or small white beans, rinsed and well drained

1 (12-ounce) jar roasted red peppers, drained and blotted dry with paper towels (about 1 cup)

1 small garlic clove, minced

Pinch of salt

1/8 teaspoon black pepper

Pinch of cayenne pepper

Grated zest of 1 large lemon

1½ tablespoons lemon juice

1 teaspoon minced fresh rosemary

1. Combine the beans, peppers, garlic, salt and pepper in a food processor and process until smooth.

2. Transfer to a serving bowl and stir in the lemon zest, lemon juice and rosemary. Cover and refrigerate at least 4 hours and up to 3 days. Makes 1¾ cups.

Serves 6

Each serving (generous ¼ cup): 103 calories, 14 g carbohydrate, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 4 g protein, 326 mg sodium

Carbohydrate choices: 1

Exchanges*: 1 starch

*Ask your diabetes care team about carbohydrate exchanges; you can read more about carb exchanges here.

Get more about tips here about keeping track of the food you eat, whether at home or dining out, and your total nutrition throughout the day.

Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.

© 2015 The DX: The Diabetes Experience

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