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Healthy version of baked french onion soup



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MEMOM22
SparkPoints: (27,077)
Fitness Minutes: (247)
Posts: 5
7/2/11 10:13 P

If you live near a Trader Joe's store, they have a delicious frozen french onion soup-take out a serving and microwave in a bowl, add your own extra light swiss near the end of the cooking cycle if you please (and I do). I drive an hour to the store and stock up on them so they last me a while. They come two in a package, not cheap, but worth it.



CHOPPER_1
SparkPoints: (3,189)
Fitness Minutes: (320)
Posts: 218
6/30/11 9:15 A

Thank you both for the reciple. I am very excited to try both of them.



ASK4JJG
Posts: 1,795
6/28/11 8:56 P

French Quarter Onion Soup
Cancer Recovery bk, p.95

JoAnna says: It's a bistro classic, a rich, oniony broth topped with melted cheese and traditionally served with a chunk of French bread.
If you used to love ordering that high-calorie, high-fat version at restaurants, you'll be dazzled by how I've reinvented it for Healthy Exchanges. Stirring the cheese into the soup makes it so thick and tangy, another name for this dish might be "The Big Easy".

Serves 4 (1 1/2 cups)

3 c. thinly sliced onion
2 c. (16 oz. can) Healthy Request Chicken Broth
1 c. water
1 (10 3/4 oz.)can Healthy Request Cream of Celery Soup
1 tsp. Worchestershire Sauce
4-6 drops Tabasco sauce
1 full cup (6 oz.) diced Dubuque 97% fat-free ham
or any extra-lean ham
4 (3/4 oz.)slices Kraft reduced-fat Swiss Cheese, shredded

In a large saucepan sprayed with butter-flavored cooking spray, saute' onion for 8-10 minutes. Stir in chicken broth, water, celery soup, Worcestershire sauce, and tabasco sauce. Bring mixture to a boil. Add ham and swiss cheese. Mix well to combine. Lower heat and simmer for 5 minutes, or until mixture is heated through and cheese melts, stirring occasionally.

Each serving= HE 2 pro, 1 1/2 veg, 1/2 slider, 5 optional calories
155 calories, 3 gm fat, 11 gm prot, 21 gm carbs,
897 mg sod, 76 mg cal, 3 gm fiber
Diabetic: 2 mt, 1 1/2 veg, 1/2 starch




ASK4JJG
Posts: 1,795
6/28/11 8:54 P

French Onion Soup
Cooking Light Annual Recipes 2006

Ingredients
2 teaspoons olive oil
4 cups thinly vertically sliced Walla Walla or other sweet onion
4 cups thinly vertically sliced red onion
1/2 teaspoon sugar
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup dry white wine
8 cups less-sodium beef broth
1/4 teaspoon chopped fresh thyme
8 (1-ounce) slices French bread, cut into 1-inch cubes
8 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)

Preparation Heat olive oil in a Dutch oven over medium-high heat. Add onions to pan; sauté for 5 minutes or until tender. Stir in sugar, pepper, and 1/4 teaspoon salt. Reduce heat to medium; cook 20 minutes, stirring frequently. Increase heat to medium-high, and sauté for 5 minutes or until onion is golden brown. Stir in wine, and cook for 1 minute. Add broth and thyme; bring to a boil. Cover, reduce heat, and simmer 2 hours. Preheat broiler. Place bread in a single layer on a baking sheet; broil 2 minutes or until toasted, turning after 1 minute. Place 8 ovenproof bowls on a jelly-roll pan. Ladle 1 cup soup into each bowl. Divide bread evenly among bowls; top each serving with 1 cheese slice. Broil 3 minutes or until cheese begins to brown.
Yield 8 servings

Nutritional Information CALORIES 290(30% from fat); FAT 9.6g (sat 4.8g,mono 1.9g,poly 0.7g); PROTEIN 16.8g; CHOLESTEROL 20mg; CALCIUM 317mg; SODIUM 359mg; FIBER 3.1g; IRON 1.6mg; CARBOHYDRATE 33.4g

Joan's notes: I used chicken broth instead of beef, since Sarita doesn't eat red meat or their by products.





CHOPPER_1
SparkPoints: (3,189)
Fitness Minutes: (320)
Posts: 218
6/28/11 11:05 A

my all time favorite soup is baked french onion but just by looking at all the cheese that goes into it I gain 5 pounds but that is the best part...the cheese.

Does anybody know of a healthier version for making this but still having the wonderful cheese.

Thank you in advanced.



 
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