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Wednesday, October 24, 2012

[Healthy_Recipes_For_Diabetic_Friends] 5 Spice Onion Soup - 16.96g Carbs, 2.53g Fiber, 7.40g Sugar

5 Spice Onion Soup - 16.96g Carbs, 2.53g Fiber, 7.40g Sugar

From: The George Mateljan Foundation
This Asian-flavored onion soup is a great tasting addition to your Healthiest Way of Eating. It combines onions with shiitake mushrooms for a delicious and unique flavor experience. Enjoy!
Prep and Cook Time: 30 minutes

--> Onion Broth
1 medium onion, chopped
1 Tbsp PLUS 6 cups chicken OR vegetable broth
1/2 inch fresh peeled ginger, sliced
6 whole cloves
1 cinnamon stick, about 4 inches long
3 star anise
1/2 tsp dried fennel seeds
6 whole dried medium shiitake mushrooms
1 Tbsp soy sauce
1 Tbsp blackstrap molasses

--> Additional Soup Ingredients
2 onions, cut in half and sliced thin
6 cloves garlic, sliced
Salt
White pepper, to taste

1. Chop 1 onion. Thinly slice two onions and garlic, which will later be added.

2. To prepare onion broth, heat 1 Tbsp chicken or vegetable broth in medium soup pot. Healthy Saute chopped onion over medium heat for 5 minutes, stirring frequently, until translucent. Add 6 cups of chicken or vegetable broth and remaining onion broth ingredients and stir. Bring to a boil, reduce heat to medium low, and simmer ingredients briskly together for 20 minutes, uncovered. This will bring out a lot of flavor from the ingredients.

3. In a separate medium sized stainless steel skillet, heat 1 Tbsp of the onion broth over medium heat. Healthy Saute sliced onions over medium low heat in broth, stirring often for about 5 minutes, until translucent. Add garlic and saute for another minute.

4. After cooking broth for 20 minutes strain while it is still hot and return liquid to pan.

5. Slice mushrooms (and discard rest of strained ingredients) and return to broth.

6. Add sauteed onions and garlic and season with salt and white pepper to taste.

Serving suggestions: Serve with Napa Cabbage Salad

Serves: 4
Total Weight: 113.69 g
Nutrition per Serving:
73.31 Calories, 2.78 Calories from Fat, 0.51 Calories from Saturated Fat, 2.37g Protein, 16.96g Carbs, 2.53g Dietary Fiber, 0.59g Soluble Fiber, 0.89g Insoluble Fiber, 7.40g Total Sugar, 3.84g Monosaccharides, 2.58g Disaccharides, 2.78g Other Carbs,
0.31g Total Fat, 0.06g Saturated Fat, 0.08g Mono Fat, 0.09g Poly Fat,
0g Trans Fatty Acids, 0.03mg Cholesterol, 1.49mg Iron, 31.94mg Magnesium, 305.56mg Potassium, 279.02mg Sodium