From EatingWell: May/June 2008
French onion soup is a favorite but it usually isn't substantial enough to make a complete meal. We've solved this problem by adding fiber-rich chickpeas to a broth flavored with sherry and three kinds of onions. Of course, we didn't forget the gooey topping, we've just made it a little lighter and a lot easier to prepare at home—simply top toasted whole-wheat bread with cheese and pour the soup on to melt it.
Makes: 6 servings, 1 1/2 cups each
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Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber |
View Our Nutrition Guidelines »Per serving: 374 calories; 10 g fat ( 4 g sat , 4 g mono ); 20 mg cholesterol; 48 g carbohydrates; 18 g protein; 6 g fiber; 591 mg sodium; 555 mg potassium.
Nutrition Bonus: Calcium, Folate & Vitamin C (25% daily value).
Carbohydrate Servings: 3
Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1/2 fat
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