Power Up: Onions

Power Up: Onions

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French Onion Soup

– Ingredients-

 

Dinner, Serves 6
Preparation Time: 30 minutes

8 or 9 sweet onions, cut into ¼ inch slices
1 teaspoon butter
1 tablespoon vegetable oil
1 tablespoon balsamic vinegar
1 clove garlic, minced
1 teaspoon fresh ginger, minced or grated
2 tablespoons flour
7 cups low-sodium beef or vegetable stock
2 bay leaves
A pinch salt and pepper to taste
6 slices fresh French bread, (one slice per person)
1 1/2 cups low-fat mozzarella, grated

– Directions –

 

  1. In a large soup pot bring stock and bay leaves to a boil. Turn off heat.
  2. In another large soup pot, on medium-high heat, melt butter and add oil. Place onions inside and stir frequently for approximately 10 minutes so onions do not stick to the bottom. As onions begin to soften and become transparent, add balsamic vinegar and continue stirring for a couple more minutes.
  3. Keep stirring onions, as they will begin to turn caramel brown after 10 to 12 minutes. Lower heat so not to burn them.
  4. Add garlic and ginger and stir for a few more minutes. Add flour and continue to stir for a few more minutes to help cook starchy flavour out of flour.
  5. Add hot stock. Stir bottom well to loosen all cooked flour; this will help thicken soup. Bring soup to a boil, then turn off heat.
  6. Preheat oven to 350˚F, and toast French bread slices until crisp, (approximately 8 to 10 minutes). Add cheese to toasted French bread and, when melted, remove bread and cheese slices from oven.
  7. Season soup with pinch of salt, and lots of pepper. Remove bay leaves, ladle soup into bowls, and add toasted French bread on top.
– Nutritional Analysis –

 

Nutritional content per serving (excluding unknown items): 261 calories (26% from fat); 9g fat; 25g protein; 31g carbohydrate; 3g dietary fibre; 17mg cholesterol; 917mg sodium.
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