January 27, 2011

Caramelized Onion Potato Spread

Tuna sandwiches and salads can become so monotonous for lunches. I needed something to shake up my lunch rotation. While searching my favorite recipe website, MyRecipes, I found this recipe for Caramelized Onion and Potato Spread. The nutritional stats for the spread made me do a double take. 45 calories for 3 tablespoons of the spread? Whoa! That is incredible! After reviewing the nutritional stats I figured I would stick with my tuna sandwich and instead have this as a snack with some low fat crackers.

If you recall my first attempt at caramelizing onions didn't turn out so well. They instead burned to a crisp. I still ate them to avoid hurting my own pride. I was a bit nervous to try it again. After the onions started to turn translucent I turned the heat on the stove down and let them turn to a golden brown color instead of black. Job well done. Hope has been restored.
Reminds me of when my mom would make hot dogs for us for dinners and she'd make caramelized onions to put on hers.
This spread has a base of Yukon gold potatoes mashed with navy beans and the caramelized onions blended in. Balsamic vinegar lends another layer of flavor that pairs well with the onions and potatoes. Yogurt and sour cream are then stirred into the mix and then the spread is seasoned with salt and pepper. The original recipe states to let this chill in the fridge for one hour before serving. Pssh... I thought this was fantastic on it's own while it was still warm. Not wanting to blow it by eating this by the spoonful I followed through and demonstrated extreme willpower and brought myself to put it in the fridge.

After it's chill out time I grabbed for my box of crackers and grabbed out the proper portion size, 5, and scooped myself 3 tablespoons worth of the Caramelized Onion Potato Spread. My snack ran me 115 calories. So satisfying and filling. I'll be looking forward to snack time tomorrow.

I also have set out to complete a sort of "bucket list" if you will but for things I want to cook before I turn 24 in June. I call it "Stir the Pot" because that only seems more fitting since this is after all a food blog. Number three on my list was to find a spread for our Game Days that could compare to the Smoked Salmon Cardamom Spread. These two spreads are on two different sides of the flavor spectrum that I couldn't compare one to the other. Mission accomplished. This spread will be fantastic for our next Game Day which will be Super Bowl. If you haven't heard our beloved Steelers are going to the Super Bowl and they're headed close to us in Dallas! Mr. Sideline Chef has already made arrangements for us to go up to Dallas for the weekend and bar hop. (((Hines Ward))) How about the two of us smiling over a cup of cocoa after the game?

MyRecipes.com and Cooking Light, December 2007
Makes 22 Servings (Serving size = 3 tbsp spread)

Stars of the Show:
  • 2 tsp olive oil
  • 3 1/2 cups finely chopped onion
  • 1 lb peeled baking potato, cut into 1-inch cubes - I used Yukon gold potatoes.
  • 3/4 cup canned navy beans, rinsed and drained
  • 1 tsp balsamic vinegar
  • 3/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup plain fat free yogurt
  • 2 tbsp fat free sour cream
And Action:

Heat oil in a large nonstick skillet over medium high heat. Add the onions to the skillet and saute for 5 minutes. Reduce heat to medium low and cook for 45 minutes or until golden brown, stirring frequently.

Place the potatoes in a medium pot covered with water. Bring to a boil and then reduce the heat to a simmer and cook for 12 minutes or until very tender. Drain and cool for 5 minutes. Combine the potatoes and beans in a large bowl (I just put them into the pot I used to boil the potatoes) and mash. Add onion, vinegar, salt, and pepper stirring well. Add yogurt and sour cream and stir until blended. Chill at least 1 hour before serving with crackers, baguette slices, or breadsticks.

Nutritional Information:
Calories: 45 (10% from fat)
Fat: 0.5g (sat 0.1g,mono 0.3g,poly 0.1g)
Protein: 1.5g
Carbohydrate: 9.1g
Fiber: 1.1g
Cholesterol: 0.0mg
Iron: 0.4mg
Sodium: 87mg
Calcium: 23mg

Before you set out to make this spread how about visiting Smart Girl Reviews and enter for a chance to win some Cowgirl Chocolates. Drool worthy! Who doesn't love a chance to win free products? What are you still doing here. Head over to Smart Girl Reviews and tell her the Pretend Chef sent you! Thank you in advance!


Jeanette said...

What a nice healthy, creamy snack. I love caramelized onions!

Angie said...

YUM! What a great healthy lunch! Thanks for this recipe and for sharing with WMWW!
- Angie

ping said...

Now this would be a change to boring ol' mashed potatoes! Caramalized onions have such a nice sweetness, don't they? Yummers!

Anonymous said...

Im going to try this , i love rich tasting snacks! LeAnn

Pretend Chef said...

Jeanette - It was so creamy! I couldn't get enough of it. I didn't feel guilty piling it on top of my cracker with those nutritional stats.

Angie - You're welcome! Being a Cooking Light recipe this is great for your blog hop!

Ping - I thought that too. I love caramelized onions so much and am happy that this batch turned out.

LeAnn - If you try this let me know how you liked it!

Kimberly Peterson said...

Isn't onion amazing?? Just brings out such great flavors and its got awesome texture. This looks really yummy and so simple!! Nice one babe :)

Chef Bee said...

I love caramelized onions and you are right, they are a long and slow process. But so worth the effort. Sounds like a great recipe.

Plan B

Pretend Chef said...

Kimberly - I wish Mr. Sideline Chef loved onions as much as I do. He can tolerate them but not too many of them at once.

Chef Bee - Thank you for stopping by my blog!

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