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Making It Grow - Green Onion Dip

186 views · Published 8 April 2016 · 8:27 · Indexed 20 September 2026

Channel: South Carolina ETV · 2016 · People & Blogs

Clemson Extension Agent and Host of "Making It Grow" Amanda McNulty is joined by Clemson Food Safety & Nutrition team member Katherine Shavo who tells us why it is important to eat a rainbow of fruits and vegetables throughout our lives. As we celebrate the National Nutrition Month theme “Savor the Flavor of Eating Right”, Katherine makes a vivid dip/dressing packed with colorful herbs which provide flavor as well as health promoting benefits.

Green Onion Dip / Dressing

Too often dips and sauces are high in saturated fat and sodium but are low in vitamins and minerals. This versatile recipe features plain yogurt which adds calcium, protein, and probiotics. Parsley is easy to grow and makes a pretty windowsill plant.

Yield: approximately 1½ cups

½ cup light mayonnaise

¾ cup low fat or no fat plain yogurt strained for ½ hour or Greek yogurt

¼ cup green onions, coarsely chopped, about 2 with tops

¼ cup fresh parsley, large stems removed

½ teaspoon Dijon-style prepared mustard

1 small clove garlic, coarsely chopped or ½ tsp chopped garlic.

Dash black pepper (optional)

Dash curry powder (optional)

Directions:

To make thickened or Greek-style yogurt

1. Line a strainer with a coffee filter or straining cloth.

2. Place plain no-fat yogurt in lined strainer.

3. Place the strainer over a bowl to catch the whey run-off. Cover tightly and place in refrigerator for ½ hour or more to thicken. The longer the yogurt strains the thicker it becomes. The whey can be used as a liquid in baking.

To make dip

1. In a food processor place green onion, parsley, garlic, mayonnaise, yogurt, mustard and spices (optional). Blend until smooth, scraping sides of bowl several times during processing.

2. Place in a bowl, cover and chill at least ½ hour before serving. This dish will thicken and the flavors mellow as it chills.

3. Serve with veggies or whole grain chips or use as a Salad Dressing for vegetable and lettuce salads.

4. Store in refrigerator up to four days.

Nutritional Information for dip (per 2 Tbsp.)

Calories: 23 Fat: 1.7 g

Carbohydrate: 1.4 g Saturated Fat 0.27 g

Protein: .697 g Mono Fat .4g

Sodium: 48 mg Polyunsaturated Fat 0.9 g

Fiber: .07 g Calcium: 24 mg