Sweet Potato Dip

This sweet potato dip is a delicious, healthy and quick to make dip that is always a crowd pleaser at parties.

Makes  500 ml / 2 cups / 16 oz / 32 tablespoons.

Only 17 calories per tablespoon.

(To be clear, this is a “cooking with canning you have already done” recipe. This is not a recipe for canning.)

This recipe uses:

Home-canned sweet potatoes

The recipe

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Sweet Potato Dip

Prep time:  10 mins

Cook time:  20 mins

Total time:  30 mins

Yield: 500 ml / 2 cups / 16 oz / 32 tbsps

Serving size: 1 tablespoon

Calories: 17

Fat: .5 g

Ingredients

• ½ litre jar of home canned sweet potato (1 US pint / 500 ml / 16 oz jar)
• 1 tablespoon oil
• 1 small onion, sliced
• 1 clove garlic, minced
• ¼ cup Greek yoghurt, fat-free
• 1 tablespoon lemon juice
• 1 teaspoon chili powder
• salt sub
• black pepper
• hot sauce (optional)

Instructions

1. Drain sweet potato; put in bowl of food processor.
2. Prep the onion; set aside.
3. Heat the oil in a skillet. Add the onion, lower the heat and let cook slowly for about 20 minutes or until the onion is very soft and translucent. Add minced garlic in final 5 minutes of cooking.
4. Add the onion mixture to the food processor, along with the yoghurt, the lemon juice and chili powder process until smooth.
5. Adjust taste with salt sub and pepper.
6. Chill until you are ready to serve it. Will keep in fridge in covered container for up to 5 days.

Notes

Optional: put a few drops of hot sauce in it, or, sprinkle a few drops of hot sauce on it when serving.

Serve with crackers, naan, and / or cut up fresh vegetables such as celery, carrots, broccoli, cauliflower, mushrooms etc.

You can use regular no-fat yoghurt, but it might taste "thin" without the mouthfeel that Greek yoghurt can give. You could also try a low-fat ricotta, or cottage cheese.

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Nutrition

Per 1 tablespoon (15 ml):

• 17 calories, 6 mg sodium
• Weight Watchers PointsPlus®: 1 tablespoon, 0 points. After that, 1 point per 2 tablespoons.

* Nutrition info provided by http://caloriecount.about.com

* PointsPlus™ calculated by healthycanning.com. Not endorsed by Weight Watchers® International, Inc, which is the owner of the PointsPlus® registered trademark.