French onion soup began to show up on restaurant menus in the 1960s, when America’s interest in French food was piqued by Julia Child. Onions have tremendous nutritional value and have been shown to aid in preventing and treating both cardiovascular disease and certain types of cancer. Though a bowl of French onion soup is full of great things, it also has a fair amount of fat. This recipe calls for reduced-fat Swiss and little to no fat in the general preparation, which trimmed fat and calories by about one-third and one half, respectively.

　　

Ingredients

serves 4

　　Nonstick cooking spray

　　2 large Vidalia onions (about 1 1/2 pounds total), cut into 1/2-inch-thick slices

　　Salt and freshly ground black pepper

　　4 thin slices whole-wheat baguette

　　1/2 cup dry white wine

　　2 cups low-fat, low-sodium chicken broth

　　3 sprigs fresh thyme, tied in a bouquet with butcher’s twine

　　12 slices reduced-fat Swiss cheese, such as Kraft Deli Fresh

　　

Step 1

Preheat the broiler on high. Line 2 baking sheets with foil. Spray 1 with cooking spray.

　　

Step 2

Separate the onion rings and spread them evenly on the sprayed baking sheet. Spray the rings with cooking spray, and season with salt and pepper to taste. Broil the onions, stirring them occasionally, until they have softened, about 20 minutes.

　　

Step 3

Lay the baguette slices on the other baking sheet, and place it under the broiler. Watching carefully, broil until they are golden brown, about 1 minute per side. Set the baguette toasts aside.

　　

Step 4

Combine the onions, wine, chicken broth, and thyme in a large saucepan. Cover, and bring the liquid to a boil over high heat. Turn the heat to low and simmer gently until the onions are tender, about 15 minutes.

　　

Step 5

Remove the thyme bouquet from the soup, and puree 1 cup of the soup in a blender until smooth. Return the pureed soup to the saucepan. Bring the soup back to a boil; season to taste with salt and pepper.

　　

Step 6

Set 4 ovenproof crocks on a baking sheet. Ladle the soup into the crocks. Top each crock with a baguette toast and 3 slices of cheese. Broil until the cheese is bubbly and golden brown, about 3 minutes.

　　

nutrition information

Step 7

Fat: 39g (before), 12.9g (after)

　　

Step 8

Calories: 547 (before), 306 (after)

　　

Step 9

Protein: 25g

　　

Step 10

Carbohydrates: 24g

　　

Step 11

Cholesterol: 30mg

　　

Step 12

Fiber: 2g

　　

Step 13

Sodium: 599mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.