Diabetic Cooking

Soups & Stews

Classic French onion soup with Gruyère cheese toasts

Preparation time: 45 minutes.
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Ingredients

  • 1 clove garlic, minced
  • 1/2 teaspoon black pepper
  • 1 cup sliced carrots
  • 4 teaspoons reduced-sodium, fat-free beef bouillon powder
  • 1/2 cup dry white wine
  • 6 cups water
  • 2 teaspoons reduced-fat margarine spread
  • 3 medium onions, thinly sliced
  • 6 slices French bread (1/2 inch thick)
  • 3/4 cup grated Gruyère cheese
  • 1/2 teaspoon low-sodium garlic herb seasoning

Directions

Add garlic, black pepper, sliced carrots, bouillon powder, white wine, and water to a large pot. Cover and bring to a boil, then reduce heat to low to simmer for 25 minutes. Meanwhile, melt margarine spread in a large skillet. Add sliced onions and cook over medium heat for about 30 minutes, stirring onions frequently, until the onions are tender and are slightly browned. Strain the broth, discarding carrots, and return strained broth to the large pot. Add the sautéed onions to the broth, cover the pot and bring to a boil, simmering for an additional 15 minutes. (You may need to replace some water lost by evaporation—this recipe should make 6 cups of soup.) Place French bread slices on a baking sheet. Sprinkle each slice with 2 tablespoons grated Gruyère cheese and then with garlic herb seasoning. Place baking sheet in a 350°F oven, baking until bread is lightly toasted and cheese melted. To serve, ladle 1 cup of soup into a soup bowl and place one Gruyère cheese toast, cheese face up, in the center of the bowl. Serve immediately.

Yield: 6 servings. Serving size: 1 cup with 1 Gruyère cheese toast.

Nutrition Facts Per Serving:
Calories: 186, Carbohydrates: 23 g, Protein: 8 g, Fat: 6 g, Saturated Fat: 3 g, Sodium: 272 mg, Fiber: 2 g

Exchanges per serving: 1 starch, 1 vegetable, 1 medium lean meat. Carbohydrate choices: 1 1/2.


This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.