Zucchini Crisps with Caramelized Onion Dip
Chips and dip are a classic snacking combination, but this addictive duo ranks low on the list of healthy snacks. Try these crispy vegetable dippers instead; paired with a creamy onion dip, they’re sure to curb any snack cravings without wreaking havoc on your hips.
1/4 cup (60 mL) organic whole wheat bread crumbs or rice bread crumbs
1/4 cup (60 mL) almond flour
1/3 cup (80 mL) finely grated Parmesan cheese
1/2 tsp (2 mL) dried dill
3/4 tsp (4 mL) dried thyme, divided
1 tsp (5 mL) onion powder, divided
1 egg white
1/4 cup (60 mL) milk or almond milk
2 large zucchini, cut into 1/4 in (0.6 cm) rounds
1 Tbsp (15 mL) coconut oil
2 sweet Vidalia onions, chopped
1/8 tsp (0.5 mL) freshly ground black pepper
1 garlic clove
1/2 cup (125 mL) low-sodium chicken broth
1 Tbsp (15 mL) Worcestershire sauce
1 cup (250 mL) Greek yogurt
1/2 cup (125 mL) cream cheese
1 Tbsp (15 mL) chopped chives, plus extra for garnish
Place 2 oven racks in upper and lower third of oven before preheating to 425 F (220 C). Line 2 baking sheets with parchment paper and set aside.
In medium bowl, stir together bread crumbs, almond flour, Parmesan, dried dill, 1/2 tsp (2 mL) dried thyme, and 1/2 tsp (2 mL) onion powder until well mixed.
In another medium bowl, whisk together egg white and milk.
Place several zucchini slices in egg mixture. One at a time, take zucchini slices out of egg mixture, allow excess to drip off, and dredge in bread crumb mixture before placing on prepared baking sheets. Repeat until all zucchini rounds are coated. Bake for 10 minutes, rotate pans in oven, and bake for an additional 10 minutes until browned and crisp.
While zucchini is baking, warm coconut oil in large frying pan over medium heat. Add onions and sauté until translucent, about 5 minutes. Stir in pepper, garlic, chicken broth, and Worcestershire sauce, as well as remaining 1/4 tsp (1 mL) dried thyme and 1/2 tsp (2 mL) onion powder. Bring onion mixture to a simmer and cook, stirring occasionally, until onions are deep golden brown, about 30 to 40 minutes. Remove onions from heat and let cool to room temperature.
In food processor, whirl together yogurt and cream cheese until smooth, scraping sides of processor bowl as needed. Add onion mixture and chives before pulsing to combine. Depending on how you like your dip, you can leave it a little chunky or process until smooth. Transfer dip to serving container and garnish with extra chives.
Serve zucchini crisps on platter alongside onion dip and dig in!
Serves 8.
Each serving contains: 157 calories; 8 g protein; 8 g total fat (4 g sat. fat, 0 g trans fat); 16 g total carbohydrates (10 g sugars, 2 g fibre); 233 mg sodium
Zucchini Crisps with Caramelized Onion Dip
Chips and dip are a classic snacking combination, but this addictive duo ranks low on the list of healthy snacks. Try these crispy vegetable dippers instead; paired with a creamy onion dip, they’re sure to curb any snack cravings without wreaking havoc on your hips.
1/4 cup (60 mL) organic whole wheat bread crumbs or rice bread crumbs
1/4 cup (60 mL) almond flour
1/3 cup (80 mL) finely grated Parmesan cheese
1/2 tsp (2 mL) dried dill
3/4 tsp (4 mL) dried thyme, divided
1 tsp (5 mL) onion powder, divided
1 egg white
1/4 cup (60 mL) milk or almond milk
2 large zucchini, cut into 1/4 in (0.6 cm) rounds
1 Tbsp (15 mL) coconut oil
2 sweet Vidalia onions, chopped
1/8 tsp (0.5 mL) freshly ground black pepper
1 garlic clove
1/2 cup (125 mL) low-sodium chicken broth
1 Tbsp (15 mL) Worcestershire sauce
1 cup (250 mL) Greek yogurt
1/2 cup (125 mL) cream cheese
1 Tbsp (15 mL) chopped chives, plus extra for garnish
Place 2 oven racks in upper and lower third of oven before preheating to 425 F (220 C). Line 2 baking sheets with parchment paper and set aside.
In medium bowl, stir together bread crumbs, almond flour, Parmesan, dried dill, 1/2 tsp (2 mL) dried thyme, and 1/2 tsp (2 mL) onion powder until well mixed.
In another medium bowl, whisk together egg white and milk.
Place several zucchini slices in egg mixture. One at a time, take zucchini slices out of egg mixture, allow excess to drip off, and dredge in bread crumb mixture before placing on prepared baking sheets. Repeat until all zucchini rounds are coated. Bake for 10 minutes, rotate pans in oven, and bake for an additional 10 minutes until browned and crisp.
While zucchini is baking, warm coconut oil in large frying pan over medium heat. Add onions and sauté until translucent, about 5 minutes. Stir in pepper, garlic, chicken broth, and Worcestershire sauce, as well as remaining 1/4 tsp (1 mL) dried thyme and 1/2 tsp (2 mL) onion powder. Bring onion mixture to a simmer and cook, stirring occasionally, until onions are deep golden brown, about 30 to 40 minutes. Remove onions from heat and let cool to room temperature.
In food processor, whirl together yogurt and cream cheese until smooth, scraping sides of processor bowl as needed. Add onion mixture and chives before pulsing to combine. Depending on how you like your dip, you can leave it a little chunky or process until smooth. Transfer dip to serving container and garnish with extra chives.
Serve zucchini crisps on platter alongside onion dip and dig in!
Serves 8.
Each serving contains: 157 calories; 8 g protein; 8 g total fat (4 g sat. fat, 0 g trans fat); 16 g total carbohydrates (10 g sugars, 2 g fibre); 233 mg sodium
Zucchini Crisps with Caramelized Onion Dip
