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French Onion Soup

Source of Recipe


From "400 Calorie Fix" by Liz Vaccariello



List of Ingredients



• 1 Tbsp olive oil
  
• 2½ pounds medium onions, thinly sliced
  
• 2 tsp sugar
  
• 5 cups fat-free, reduced-sodium beef broth
  
• 1 tsp chopped fresh thyme
  
• 1 bay leaf
  
• ¼ tsp freshly ground black pepper
  
• 4 slices French bread, toasted
  
• 4 slices reduced-fat Swiss cheese
  






Instructions



1. Heat the oil in a large saucepan over medium heat. Add the onions and sugar and cook, stirring occasionally, for 48 to 50 minutes, or until very soft and golden.
   
   
2. Stir in the broth, thyme, bay leaf, and pepper. Bring to a boil over medium-high heat. Reduce to a simmer and cook, uncovered, for 30 minutes. Remove the bay leaf.
   
   
3. Preheat the broiler. Place the bread slices on a baking sheet and top each with one slice of cheese. Broil for 1½ minutes, or until cheese melts and browns slightly. Divide the soup among 4 bowls, and top each with one cheese toast.
   
   Makes 4 servings.
   
   Per Serving:
   320 calories; 8 g fat (2.5 g sat); 810 mg sodium; 47 g carb; 6 g fiber; 18 g protein; 30% calcium.
   
   
   MAKE IT A 400-CALORIE MEAL
   
   • Add a Salad: Mix 2 cups arugula, ½ small diced pear, 1 teaspoon olive oil. Calories: 90; Total Calories: 410
   • Enjoy with Wine: Have a 4-ounce glass of red wine. Calories: 100; Total Calories: 420