Watch Now: Chef Norman Van Aken's Caramelized Onion Dip For Family Fit Fest

(VIDEO: Onion dip is a tailgating staple. Watch as Chef Norman Van Aken prepares a healthier version, without sacrificing flavor.)

The countdown to Family Fit Fest continues. Today Chef Norman Van Aken creates a delicious recipe for the stadium or the living room. Caramelized onions are the star of this lighter version of this classic recipe.

Miami Dolphins Family Fit Fest Presented by Baptist Health South Florida will be held on Saturday, April 18, from 10:30 a.m. to 3 p.m., at the Doctors Hospital Training Facility at Nova Southeastern University, 7500 SW 30 Street, in Davie. Admission is free. The event will feature health screenings, interactive fitness activities, play zones, snacks and refreshments, raffles and giveaways.

To learn more about the event go to

Caramelized Onion Dip

6 servings


1 tablespoon olive oil, to thinly coat the bottom of the pan
1 medium red onion, sliced
½ cup low-fat or no-fat sour cream
½ cup 2% Greek yogurt
4 ounces fresh goat cheese
¼ cup chives or other herb, chopped


1. Heat oil in a medium frying pan over medium heat. When it shimmers, add onion, season with salt and freshly ground black pepper, and cook, stirring occasionally, until vegetables are caramelized and brown, about 20 minutes. At this point, pour in some water to coat the bottom of the pan and cook until water has evaporated. Remove from heat and let cool slightly.

2. Combine sour cream, yogurt, fresh goat cheese and chives in the bowl of a food processor fitted with a blade attachment, add onion mixture, and pulse until combined, about 10 pulses. Taste, add salt and freshly ground black pepper as desired, then pulse a few more times to mix in seasoning. Note: If you like your dip chunky, you can skip the food processor and stir to combine.

3. Transfer to a serving bowl, cover, and refrigerate until chilled, about 1 hour. Serve with rice seeded crackers or sliced vegetables.

© All Rights Reserved by Norman Van Aken and Candace Walsh
Provided by ‘In the Kitchen with Norman Van Aken’

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