Mediterranean onion soup tweaks classic recipe This lightened up twist on classic “French Onion Soup” gets its deep, rich flavour from slowly cooking the onions while reducing the amount of fat typically used. Skip the bread and top with crumbled feta cheese and finely chopped parsley. Serve with a green salad, grilled pita bread and hummus. Prep Time: 10 minutes Cooking Time: 30 minutes Serves: 4 to 6 (Makes 8 cups/2 L) Ingredients
• 2 tbsp (25 mL) olive oil • 6 onions, halved and sliced lengthwise (about 6 cups/1.5 L) • 1 tbsp (15 mL) dried thyme leaves • 1/2 tsp (2 mL) salt • 1-1/2 tbsp (20 mL) ma-
ple syrup • 2 tbsp (25 mL) all-purpose flour • 1 bay leaf • 8 cups (2 L) no salt added beef broth • 1/4 cup (50 mL) crumbled feta cheese • 1 tbsp (15 mL) finely chopped fresh parsley Preparation instructions
Increase heat to high; add bay leaf and broth and bring to boil. Stir and reduce heat to mediumlow; simmer until soup is slightly thickened, about 10 minutes. Meanwhile, in small bowl, combine cheese and parsley; set aside. To serve, ladle soup into bowls and sprinkle with cheese mixture. Serve immediately.
In large deep skillet, heat oil over medium-high Nutritional heat. Add onions and cook information for three minutes, stirring often. One serving (Recipe Add thyme and salt; re- serves 6) duce heat to medium and cook, stirring occasion• Protein: 5 grams ally, until golden and soft• Fat: 6 grams ened, about 10 minutes. • Carbs: 21 grams Stir in maple syrup un• Calories: 154 til onions are well coated. • Fibre: 2 grams Stir in flour until onions • Sodium: 350 mg are well coated, about one minute. Foodland Ontario
“That was way to easy!”
“I just clicked and saved 90%”
Did you WagJag and get in on the savings? “I can't believe I saved so much... ”
THANK YOU FOR VOTING IN THe
ReADeRS’
CHOICe BEST OF 2016 AWARDS
! ! d e t n u o C e t o V r You Congratulations to Karin Smith - PJ’s Restaurant Gift Certificate Stuart Hodge – Mount Pakenham Ski Passes
Thanks to all of you that took the time to vote.
COMING SOON
L IGHTER CHOICES LIGHTER M E N U AT T H E
HOT BAR Less than 150 cals. per serving
Six new recipes that are lower in calories and fat, but still big on taste. Choose from Sweet Potato Kale Frittata, Cauliflower Turkey Shepherd’s Pie, Roasted Beet Medley, Garlic Roasted Napa Cabbage, Turkey Meatballs in Chipotle Tomato Sauce and Butternut Squash Gratin. All with less than 150 calories and 10 grams of fat per serving. So flavourful, you would never know they’re lighter choices. Hot Bar available at all stores except Hillside and Stittsville.
1
$
99 /100 g /
Watch the West Carleton Review on Thursday, February 2nd for Reader’s Choice section where all winners will be announced.
West Carleton Review - Thursday, January 5, 2017 23