Healthy French Onion Soup RecipePosted on Jan 6th 2011 2:00PM by Tanya Zuckerbrot
A bowl of hot soup during the cold winter weather is just what the doctor ordered, especially when it features onions that are high in flavonoids and vitamin C, which are known to boost the immune system and fight off colds. Christine would like to make this soup for her father-in-law, who recently had heart surgery and needs to cut out a lot of fat from his diet. Traditional recipes for French onion soup call for slow-cooking onions in butter, simmering them in beef broth and topping with a cheese-covered baguette.
The main sources of fat in this dish are butter and cheese, which tend to be high in saturated fat. In my rehab, I will swap the butter for the more heart-healthy monounsaturated fat found in olive oil. Since there is not really a good substitution for the saturated fat in cheese that still tastes good, I will simply use a stronger flavored cheese in a smaller amount to maintain the taste but significantly reduce the fat content. Substituting a whole-grain baguette for the typical bread will increase the fiber content and further help toward a reduction in cholesterol levels.
Though there is still some fat in this recipe, I was able to cut the saturated fat content in half and still maintain the flavor. Best wishes, Christine, for your father-in-law's speedy recovery.
10 medium onions, thinly sliced
1 tablespoons olive oil
1 teaspoon dried thyme
1/4 teaspoon ground pepper
4-8 slices (about 3/4-inch thick) whole-wheat baguette
1/4 cup port wine or sherry
5 cups low-sodium vegetable broth
2 tablespoons balsamic vinegar
2 ounces Gruyere cheese
1. Preheat oven to 450 F. In a large Dutch oven, add onions, oil, 1 tablespoon water, thyme and ground pepper. Cover and bake for 30 minutes until steamed. Uncover and continue to cook for another 60-90 minutes, stirring every 30 minutes or so, until the onions are golden brown and caramelized.
2. Toast baguette slices on a cookie sheet for about 7 minutes per side. Set aside for later.
3. Transfer onions to the stove and add wine. Scrape the bottom and sides of pan to release any browned parts. Continue to cook until mixture is slightly thickened.
4. Add broth and vinegar. Bring to a boil then reduce heat and simmer for about 20 minutes, until the liquid has darkened.
5. Divide soup into ovenproof bowls, top with 1-2 slices baguette and sprinkle with cheese.
6. Place soup bowls under the broiler for 1-2 minutes, until the cheese has melted.
7. Serve immediately.
Nutrition Content (per serving)
326 calories, 11 g fat, 4 g saturated fat, 43 g carbohydrates, 15 g sugars, 7 g fiber, 17 g protein, 283 mg sodium
Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!