Apple and Onion Soup

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
salt (optional)
freshly ground pepper to taste
1/3 cup (40 g) grated skim milk sharp cheddar cheese

  1. Heat the oil in a large pot over medium heat. Add onions, rosemary, and thyme; sauté until onions wilt, about 3 minutes, stirring frequently.
  2. 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.
  3. 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)