Ditch the sodium-bomb seasoning packets and sour cream-and-mayonnaise–laden dip (which can pack a small meal’s worth of calories and sat fat into a single serving) for our homemade dip. And be patient with the caramelizing process—slowly sizzled onions have noteworthy sweetness and concentrated umami. You’ll know the onions are done when they become deep chestnut in color and nearly melt-in-your-mouth tender. And because no dip is complete without a dipper, baked sweet potatoes will satisfy your chip craving for half the calories of most bagged varieties. Dehydrating the potatoes in the oven before roasting helps them develop crispy edges and tender centers. With big flavor and less heft, our healthier ode to the classic is a delicious way to sneak in extra vegetables.
1 pound sweet potatoes, peeled and ends trimmed
5 teaspoons olive oil, divided
1 1/2 teaspoons kosher salt, divided
1 (8-oz.) yellow onion, thinly sliced
1/2 cup finely chopped shallots
1 teaspoon chopped fresh thyme
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
1 1/2 teaspoons lower-sodium Worcestershire sauce
10 ounces soft tofu, drained and patted dry
1 cup plain whole-milk Greek yogurt
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh chives
Added sugars 0g
Calcium 9% DV
Potassium 8% DV
How to Make It
Preheat oven to 200°F.
Using a mandoline, slice sweet potatoes into 1/8-inch-thick slices. Place in a large bowl; add 2 teaspoons oil, and toss to coat.
Place sweet potato slices in a single layer on 2 baking sheets lined with parchment paper; sprinkle evenly with 1/2 teaspoon salt. Bake at 200°F for 1 hour and 30 minutes. Increase oven temperature to 400°F; bake for 10 minutes. Remove from oven; cool completely.
Meanwhile, heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high. Add onion; sauté 8 to 10 minutes or until tender. Reduce heat to medium-low. Stir in shallots, thyme, pepper, and remaining 1 teaspoon salt; cook, stirring occasionally, 40 minutes or until golden brown.
Increase heat to medium. Add garlic and Worcestershire sauce; cook, stirring occasionally, 5 minutes. Remove pan from heat, and let cool 15 minutes.
Place tofu, yogurt, and juice in a blender; process until smooth. Stir together onion mixture and yogurt mixture in a bowl. Top with chives. Serve with sweet potato chips.
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