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 = 45What's this? |
Traditional French Onion Soup
Servings = 2 | Serving size =about 2 1/2 cups
This recipe can be multiplied by 2,3.
This recipe does not make very good leftovers.
| spray olive or grapeseed oil | |
| 2 lbs | white onions (peeled and thinly sliced) |
| 2 cups | low sodium chicken stock |
| fresh ground black pepper (to taste) | |
| 3 1/2 ounces | whole wheat or gluten-free bread |
| 4 ounces | sliced reduced-fat Swiss cheese |
Preheat the oven to 350°F.
Spray a large skillet lightly with oil and place over medium-high heat.
Add the onions and cook, stirring frequently. Let the onions brown thoroughly. As they cook and caramelize stir well to keep them from sticking to the bottom of the pan or burning.
While the onions are cooking cut the bread into 1 inch squares. Place them on a cookie sheet and put the bread in the preheated oven. Let them cook for about 5 - 10 minutes until slightly toasted. Remove from the oven.
When the onions are soft and well browned add the chicken stock, salt and pepper. Stir well scraping all the brown from the bottom of the pan. Reduce the heat to low.
Use two medium size high sided soup bowl and put about 1/4 of the cooked onions in the bottom of each bowl. Divide the toasted bread between the bowls. Divide the remaining onions and soup between the two bowls.
Top the soup with the sliced Swiss cheese. Place the bowls in the oven and cook until the cheese is melted and very slightly browned.
Nutrition Facts
Serving size: 2 1/2 cups | Servings 2
Calories 475 | Calories from Fat 8
Amount Per Serving (% Daily Value)
Total Fat 8g (12%) | Saturated Fat 3g (16%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 20 mg (7 %) | Sodium 803 mg (33 %)
Total Carbohydrates 74g (25%) | Sugars 25g
Dietary Fiber 11g (46%) | Protein 33g
Vitamin A 2% | Vitamin C 56 % | Calcium 72% | Iron 17%
Vitamin K 3 mcg | Potassium 1174 mg | Magnesium 112 mg
"The best kind of onion soup is the simplest kind."
-Ambrose Bierce, Writer
The refrigerator light goes on...
I use Health Valley Fat Free Chicken Broth for my recipes. There are dozens of pre-made broths on the market but in taste tests this is a consistent winner. There’s no fat and each cup has only 380 mg of sodium. This is a reasonable amount of salt. If this brand is not available to you look for one that has about 350 mg of sodium in each cup.
There are some very low sodium chicken broth products on the market that are very good. One good option is to choose one with less than 100 mg of sodium in a cup and carefully measuring the salt in your recipes. Each 1/8th teaspoon salt has about 300 mg of sodium and you can control your salt intake by carefully measuring.
