French Onion Soup

French Onion Soup

This is such a delicious soup, – sweet and rich in flavour then topped with a cheesy melt for added texture and taste. And all with less than 250 calories per serve.

CAL P/SERVE
231
kJ P/SERVE
966
FAT P/SERVE
5.9g
CARBS P/SERVE
25.6g
PROTEIN P/SERVE
8.9g
SUGAR P/SERVE
16.0g
SODIUM P/SERVE
1060g
FAT
%
1.1%
ENERGY RDI%
11.1%

The nutritionals include the bread and cheese. This recipe is low sugar, low fat.

Ingredients

  • 1 tbsp. olive oil
  • 500g onions, sliced
  • 1 leek, sliced
  • 2 tsp. brown sugar
  • 4 cups beef stock
  • 2 cloves garlic, crushed
  • Sprinkle of thyme
  • 1 cup red wine
  • Splash of brandy or sherry, optional
  • 1 tbsp. Mirin (rice wine vinegar) optional
  • 4 slices multigrain bread
  • 20g reduced fat cheese
  • S & P to taste

Method

  1. Heat a med-large pot with olive oil and add onions and leek.  Sauté for 20 mins on low heat, stirring occasionally.  Do not burn the onions; they need to be translucent and soft.
  2. After about 20 mins add garlic, brown sugar, Mirin, brandy and stir for 1 minute.
  3. Now add the red wine, sprinkle with thyme, stirring for another couple of mins then stock and season with S & P.
  4. Simmer with lid on for 20-30 mins.
  5. Meanwhile turn on grill.  Place your bread on bench and using a glass cut out a large circle.  Place grated cheese on top of the bread. Set aside on a tray for grilling.
  6. When soup is ready, divide into large ramekins or heat resistant bowls.  Place each round bread on top of the soup and grill under a grill so cheese melts.
  7. Serve immediately.

Nutrition Table

Servings: 4 Serving size:510g
Average Serve Average 100g
Energy 966 kJ 190 kJ
  231 Cal 45 Cal
Protein 8.9 g 1.7 g
Fat, total 5.9 g 1.2 g
- Saturated 1.4 g 0.3 g
Carbohydrate 25.6 g 5.0 g
- Sugars 16.0 g 3.1 g
Sodium 1060 mg 208 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards