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Healthy Alternative Recipes
French Onion Soup

Ingredients

  • 2 tsp olive oil
  • 3 lb onions, thinly sliced (about 9)
  • 1 cup dry white wine or additional stock
  • 1 tbsp red wine vinegar or sherry vinegar
  • 8 cups homemade chicken stock, or 1 10-oz/284 ml can chicken broth plus water
  • Salt and pepper to taste
  • Croutons
  • 8   3-inch/7.5 cm rounds French or Italian bread, about 1/2 inch/1 cm thick
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tsp chopped fresh thyme, or pinch dried
  • Salt and pepper to taste
  • ½ cup grated Parmesan, Fontina, Asiago or Monterey Jack Cheese

Method

  1. Heat oil in a large, deep skillet or Dutch oven on high heat. 
  2. Add onions but do not stir. When onions begin to brown, stir, reduce heat to medium and cook for 15 to 20 minutes until onions are tender and evenly browned.
  3. Add wine and bring to a boil. 
  4. Reduce heat again and cook gently until wine has evaporated, about 15 minutes. 
  5. Add vinegar and cook for a few minutes longer. 
  6. Add stock, bring to boil and cook for 20 minutes. Season with salt and pepper.
  7. Meanwhile, arrange bread in a single layer on a baking sheet. 
  8. In a small bowl, combine oil, garlic, thyme, salt and pepper. 
  9. Brush on top side of bread. 
  10. Bake in a preheated 400F/200C oven for 10 minutes, or until lightly browned.
  11. To serve, ladle soup into 8 ovenproof onion soup bowls. 
  12. Place a crouton on each. Sprinkle evenly with cheese. 
  13. Bake for 10 minutes. Allow to rest for 5 minutes before serving.

Recipe Notes

Makes 8 servings

Nutritional Value per Serving

  • Calories 201
  • Protein 10.7 g
  • Fat 6.8 g
  • Saturates 2.1 g
  • Cholesterol 6 mg
  • Carbohydrate 23.2 g
  • Fibre 2.4 g
  • Sodium 240 mg
  • Potassium 464 mg


Canadian Diabetes Association
Food Choice Value per Serving

  • ½ Starch
  • 1½ Fruits & Vegetables
  • 1 Protein
  • ½ Starch

 

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