Apple and Onion Soup
(makes 6 servings)
1 tablespoon (15 ml) canola oil
2 large onions, 8 ounces (240 g) each, sliced
1/2 tablespoon (7.5 ml) chopped fresh rosemary or 1/2 teaspoon (2.5 ml) crushed dried
1/2 tablespoon (7.5 ml) chopped fresh thyme or 1/2 teaspoon (2.5 ml) crushed dried
2 tablespoons (30 ml) oyster sauce (available in Asian markets and some grocery stores)
3 medium Granny Smith or Mutsu apples, about 1 pound (480 g) total, peeled, cored, and cut into thin slices
6 cups (1.4 l) fat-free, no-salt-added canned chicken broth
freshly ground pepper to taste
1/3 cup (40 g) grated skim milk sharp cheddar cheese
- Heat the oil in a large pot over medium heat. Add onions, rosemary, and thyme; sautÃ© until onions wilt, about 3 minutes, stirring frequently.
- Add the oyster sauce, apples, and broth. Bring to a boil, lower heat, and simmer, partially covered, for 15 minutes. Taste and add salt (if using) and pepper.
- Ladle hot into soup bowl, sprinkling each portion with some of the cheese. Serve at once.
Per serving: 120 calories (27% calories from fat), 5 g protein, 4 g total fat (0.9 g saturated fat), 17 g carbohydrate, 3 g dietary fiber, 3 mg cholesterol, 300 mg sodium
Diabetic Exchanges: 1 carbohydrate (1/2 fruit, 1 1/2 vegetable)