13 febbraio 2013

Healthy Makeover: French Onion Soup

Everyone loves the gooey richness of French onion soup — but not the excess fat and salt, especially as swimsuit season nears. So we swapped in olive oil for butter and added a dash of soy sauce to chicken broth to mimic the savory depth of salty beef stock. Finally, we blanketed our dish with Gruyère and reduced-fat Swiss — because what's onion soup without the cheese?

Our version has 890 fewer calories, 21g less saturated fat, and 2,230mg less sodium than traditional French onion soup.


  • 15 mls extra virgin olive oil
  • 3 large (10 to 12 ounces each) red onions, very thinly sliced
  • 3 sprig(s) fresh thyme
  • Salt
  • Pepper
  • 120 mls dry red wine
  • 1 can(s) (14- to 14 1/2-ounce) lower-sodium chicken broth (1 3/4 cups)
  • 540 mls water
  • 10 mls lower-sodium soy sauce
  • 4 slice(s) (1/2-inch thick each) whole wheat baguette
  • 5 mls cornstarch
  • 38 mls shredded Gruyère cheese (1/4 cup)
  • 4 slice(s) reduced-fat Swiss cheese
  1. In 5-quart Dutch oven or heavy saucepot, heat oil on medium-high. Stir in onions, thyme, and 1/4 teaspoon salt; cover partially. Cook 15 to 17 minutes or until onions are golden brown and very tender, stirring occasionally.
  2. Add wine and simmer 2 to 4 minutes or until reduced by half. Add broth, water, and soy sauce. Heat to boiling on high, then reduce heat to maintain a gentle simmer; simmer 20 minutes.
  3. Arrange oven rack 6 inches from broiler heat source. Preheat broiler. Place bread slices in jelly-roll pan. Broil 30 to 60 seconds or until golden brown. Divide among four 8-ounce ovenproof soup crocks or ramekins.
  4. In small bowl, stir cornstarch and 1 tablespoon soup liquid from pot until cornstarch dissolves. Stir into soup and simmer 2 minutes. Stir in 1/4 teaspoon salt and 1/2 teaspoon freshly ground black pepper. Discard thyme. Divide soup among soup crocks.
  5. Sprinkle Gruyère evenly over soup, then place 1 slice Swiss on top of each crock. Broil 1 to 2 minutes or until golden brown on top. Serve hot.

Nutritional Information
(per serving)
Total Fat11g
Saturated Fat4g
Total Carbohydrate30g
Dietary Fiber5g

1 commento:

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