(Recipe) Cracked Pepper Potato Chips with Onion Dip

Watching your weight or eating healthy doesn’t mean you have to give up some of your favorite snacks. This recipe is perfect for everyone with a craving for potato chips. Not only does it have less fat than traditional chips in the junk food aisle, it’s also much tastier.

Potatoes offer more nutritional value than you may think. They’re a good source of potassium, dietary fiber and many vitamins and minerals. Served in a healthy way – in other words, no deep fat frying – potatoes are a low calorie food that protects against cardiovascular disease and cancer.

Serve these chips with a healthier version of onion dip using low-fat Greek-style yogurt. Not only does this dip have less fat than traditional recipes, it also packs a great deal more protein.

Recipe: Cracked Pepper Potato Chips with Onion Dip

Makes 6 servings


2 pounds russet potatoes, scrubbed and sliced 1/8″ thick
2 tablespoons olive oil
1 tablespoon cracked black pepper – medium
Sea salt

Onion Dip
1 tablespoon olive oil
1 onion, finely diced
1/4 cup scallions, finely chopped
1 1/4 cups low-fat yogurt, Greek style
1/4 cup mayonnaise
1 teaspoon onion powder
1 teaspoon garlic powder
Salt and pepper, to taste

1. Preheat oven to 425

2. Toss potatoes with 2 Tbsp. olive oil. Arrange slices in one layer on one or two parchment lined baking sheets and sprinkle evenly with cracked black pepper. Bake for 20-25 minutes or until chips are crisp and golden. Remove from oven and season with sea salt; set aside to cool

3. For the dip: Heat 1 Tbsp. olive oil in a sauté pan over medium heat and sauté the onions and scallions until golden, about five to eight minutes; cool thoroughly

4. Combine the onions with the remaining dip ingredients. Refrigerate for one hour to blend flavors

Nutritional Information
(Per serving)

Calories – 289
Carbohydrates – 34 gm
Protein – 6 gm
Cholesterol – 6 mg
Fiber – 3 gm
Total fat – 15 gm
Saturated fat – 0 gm
Sodium – 96 mg

Meet the Author

Heather Klug, MEd RD is a registered dietitian and cardiac educator at the Karen Yontz Women's Cardiac Awareness Center inside Aurora St. Luke's Medical Center in Milwaukee, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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