Miso Onion Soup - 13g Carbs, 3g Fiber
From The American Institute for Cancer Research AICR
Yield: 8 servings
2 Tbsp canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp sugar or equivalent sugar-substitute
1 Tbsp Dijon-style mustard
1 tsp dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Heat half the oil in large Dutch oven or pot over medium-high
heat. Add the onions, stirring to coat them with oil. Cover
tightly, reduce heat to medium low and cook until onions are
wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in.
Increase heat and sauté until onions are well
browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the
browned bits on the bottom. Stir in mustard, thyme, broth
and water. Return to high heat and cook until liquid comes
to a boil. Reduce the heat, partially cover the pot and
simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil.
Grill or toast bread in 400 degree oven. Set aside to
cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4
cup of the soup, mixing until well blended. Stir the mixture
into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread
cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutrition per Serving:
102 Calories, 4g Total Fat (<1g Saturated Fat),
13g Carbs, 5g Protein, 3g Dietary Fiber, 608mg Sodium
Diabetic Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat