Triple-protein 3-cheese but low-fat & low-carb French Onion Soup
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 320.7
- Total Fat: 13.3 g
- Cholesterol: 27.2 mg
- Sodium: 1,580.7 mg
- Total Carbs: 17.0 g
- Dietary Fiber: 2.4 g
- Protein: 27.4 g
View full nutritional breakdown of Triple-protein 3-cheese but low-fat & low-carb French Onion Soup calories by ingredient
Introduction
Did you know that a single serving of french onopn soup at a restaurant normally has between 800 to 1200 calories and a WHOPPING 60 grams of fat? I was HORRIFIED when i did the math and realized this fact. So here is a pared down version that ups the protein so you feel fuller longer and cuts the fat while still allowing you to have all the gooey yumminess of real french onion soup. This IS rather high in the sodium so I would not recommend for those on heart restricted diets- but of you are watching fat and carbs then this is for YOU! Did you know that a single serving of french onopn soup at a restaurant normally has between 800 to 1200 calories and a WHOPPING 60 grams of fat? I was HORRIFIED when i did the math and realized this fact. So here is a pared down version that ups the protein so you feel fuller longer and cuts the fat while still allowing you to have all the gooey yumminess of real french onion soup. This IS rather high in the sodium so I would not recommend for those on heart restricted diets- but of you are watching fat and carbs then this is for YOU!Number of Servings: 6
Ingredients
-
~Two 12 oz cans fully cooked roast beef in broth( I normally use either "Libbys" or the "Kirkland" brand from costco.
~ two 10oz cans "Campbells" french onion soup
~2 cups beef broth or bullion
~1 large sweet onion like Vidalia or walla walla- cut into thin slivers
~4 oz dry red wine(caberney, shiraz, or pinot noir)
~1 Tbls olive oil- garlic flavor if you have it
~ 6 whole saltines
~6 "servings" of any low fat swiss cheese sliced thinly- (I use the "alpine lace" brand from costco- a serving of that is 2 to 3 slices)
~6 Tbls parmesan cheese
~3 oz part skim mozzarella cheese shredded.
Directions
In a large pan place the olive oil and the thinky sliced onion strips. Cook uncovered over medium heat WITHOUT STIRRING for 15 to 2o minutes. YOu want the onions to caramelise and turn golden. If you stir them they will simply steam.
When onions are golden and soft- add the french onion soup, beef broth, wine, and undrained canned beef. Bring to a rolling boil.
In the meantime preheat over to broil and place 6 ovenproof serving bowls( 8 to 10 oz capcity) on a baking dish with a lip. move the oven rack to a position where the bowls are as close to the upper burner as possible. When soup boils. Divide liquid into bowls until about 1/2 inch shy of the bowl rim. Float 1 saltine in middle of each bowl. Place the sliced swiss cheese over the soup and allow the edges to overlap the bowl rim a tad. The cracker and the overlapped edge will help keep the cheese from sinking while cooking. Sprinkle the mozarella evenly over the 6 bowls then top with the parmesan. Broil a few minutes until cheese is starting to brown and is buble. Serve IMMEDIATELY. Makes 6 servings that are a meal in themselves.
Number of Servings: 6
Recipe submitted by SparkPeople user ONEOFAKIND864.
When onions are golden and soft- add the french onion soup, beef broth, wine, and undrained canned beef. Bring to a rolling boil.
In the meantime preheat over to broil and place 6 ovenproof serving bowls( 8 to 10 oz capcity) on a baking dish with a lip. move the oven rack to a position where the bowls are as close to the upper burner as possible. When soup boils. Divide liquid into bowls until about 1/2 inch shy of the bowl rim. Float 1 saltine in middle of each bowl. Place the sliced swiss cheese over the soup and allow the edges to overlap the bowl rim a tad. The cracker and the overlapped edge will help keep the cheese from sinking while cooking. Sprinkle the mozarella evenly over the 6 bowls then top with the parmesan. Broil a few minutes until cheese is starting to brown and is buble. Serve IMMEDIATELY. Makes 6 servings that are a meal in themselves.
Number of Servings: 6
Recipe submitted by SparkPeople user ONEOFAKIND864.
