Caramelized Onion Dip with Sweet Potato Chips

Caramelized Onion Dip with Sweet Potato Chips Recipe

By Jim Healthy Published: January 31, 2013

• Yield: 6-8 Servings
• Prep: 15 mins
• Cook: 60 mins
• Ready In: 1 hr 15 mins

Every football fan loves chips and onion dip . . . but the store-bought stuff spikes your blood sugar and clogs your heart. Our creamy dip is made from two all-star diabetes healing superfoods (onions and walnuts). But these sweet potato chips steal the spotlight! Light, crisp and satisfyingly crunchy, they’re low GI, and they help your insulin work better. So dip away and enjoy the game!

Ingredients

• 1 large sweet potato(s) (or yam)
• 1 tablespoon olive oil pure
• No Size sea salt
• No Size black pepper
• 1 large onion(s) diced
• 1 teaspoon olive oil pure
• 1/2 cup cottage cheese
• 1/2 cup walnuts, cashews or Brazil nuts
• 1/2 teaspoon cayenne pepper

Instructions

1. Preheat the oven to 250 degrees.
   
   Slice the sweet potato or yam in paper thin slices, preferably on a mandolin and rinse in a large bowl with cold water. Drain well and toss lightly with the olive oil, salt and pepper. Place in single layers on baking sheets and cook for 45 minutes to 1 hour or until transparent with crispy edges.
   
   Drain on paper towels. The chips will crisp up as they cool.
   
   While the chips are cooking dice the onion and sauté in the olive oil on medium heat.
   
   Stir often and add a splash of water when the onions start to brown. Scrape the bottom of the pan and let the water evaporate. Repeat until the onions are dark brown and tender.
   
   When the onions are done add them to the remaining dip ingredients and stir well.
   
   Place in an oven proof dish and bake for 10-15 minutes or until heated through.
   
   Serve warm with the chips. TIPS AND NOTES: Serve this dish with fresh veggies or baked pita chips . You can also try different nuts like cashew or brazil nuts instead of walnuts. Add spinach to the dip for an extra healthy kick.