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Somethin' Good is Always Cookin' (Recipes)

Simmered Onion Soup

The secret to a superb onion soup: Sauté the onions slowly until they take on a caramel color, and then let them slowly simmer until the onions almost melt into the rich broth. The long simmering brings out the natural sweetness of the onions.
½ cup extra-virgin olive oil
(poured into a small bowl)
4 large yellow onions, thinly sliced into rings
2 teaspoons sugar
2 quarts fat-free, unsalted beef broth
1 cup dry red wine
freshly ground pepper
8 (½-inch-thick) slices 100% whole-wheat baguette
1 garlic clove, minced
¼ cup freshly grated Parmesan cheese

Lightly brush a Dutch oven with some of the olive oil. Place over medium heat and add the onions. Cook, stirring, until the onions are limp, about 4 minutes. Sprinkle with sugar and continue to cook until the onions are the color of caramel, 20 to 25 minutes. Be careful not to let the onions burn.

Add the broth and wine, cover, and simmer for about 2 hours, stirring occasionally, until the onions are almost dissolved into the broth. Add pepper to taste.

Just before the soup is served, preheat the broiler. Place the bread slices on a baking sheet and lightly coat each slice with the remaining olive oil. Sprinkle the bread evenly with the garlic and cheese. Broil until the cheese is melted and golden brown.

Ladle the soup into heated soup bowls and float a cheese toast in the center of each bowl. Serve immediately. Yield: 8 servings

Nutrition Facts Per Serving: 300 calories, 16 g total fat, 2.5 g saturated fat, 9 g protein, 32 g carbohydrate, 8 g dietary fiber, 8 g sugar, 0 mg cholesterol, 310 mg sodium

Adapted from the Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook

Drusilla's Health and Wellness Recipe
Winter Vegetable Soup

2 tablespoons olive oil
2 medium carrots, cut into medium dice
1 small yellow onion, cut into medium dices
2 medium cloves garlic, minced
2 cups ½-inch-cubed peeled sweet potatoes (1 medium)
¼ tsp. ground allspice
¼ teaspoon salt and black pepper, or to taste
1 quart (32 oz.) lower-sodium chicken broth
1 14.5-oz. can no-salt-added diced tomatoes
1 teaspoon each, dried thyme and sugar
2 cups lightly packed, coarsely chopped kale (1 cup frozen)
1 cup canned black beans or chickpeas, drained and rinsed

Heat the oil in a large soup pot over mediumhigh heat. Add the carrots and onion and cook, stirring occasionally, until they begin to soften, about 5 minutes.

Add the garlic and cook for 1 minute more. Add the sweet potatoes, allspice, and ¼ teaspoon salt and black pepper and stir to combine.

Add the broth, tomatoes with their juice, thyme, and sugar. Bring to a boil, reduce the heat to medium, cover, and simmer for 10 minutes.

Add the kale and the beans or chickpeas and cook uncovered until the sweet potatoes are tender and the kale has wilted, about 10 minutes more. Taste,; season with more salt and black pepper, if desired. Serve immediately.

Place leftover soup in single-size freeze containers, leaving ½- inch headspace. Chill soup in the refrigerator then transfer to the freezer. Freeze for up to 4 months for best quality. Yield: 6 – 1 ½ cup servings.

Nutrition Facts per 1 ½ cup serving: 140 calories, 4.5g Total fat (1g saturated), 230mg sodium, 20g carbohydrate, 6g dietary fiber, 7g protein


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