French Onion Soup
CAL P/SERVE
231
kJ P/SERVE
966
FAT P/SERVE
5.9g
SODIUM P/SERVE
1060g
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
- 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.
- After about 20 mins add garlic, brown sugar, Mirin, brandy and stir for 1 minute.
- Now add the red wine, sprinkle with thyme, stirring for another couple of mins then stock and season with S & P.
- Simmer with lid on for 20-30 mins.
- 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.
- 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.
- 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 |
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