ONION SOUP: low sodium, very tasty

Onion soup is one of my favorite soup of all time. Is sweet and hearty. I love it a la gratinee. But if you order it at a restaurant you would probably going to eat more than half the amount of salt in a day.
Being on DASH doesn't mean that you have to miss out of all the things that you use to eat ... It only means that you have to pick better options to cook them now.
Is a great recipe with few ingredients and tons of deliciousness... that I promise you if you are an onion fan you are going to love this recipe.



INGREDIENTS (FEEDS 2)

Total salt per serving ( 1 serving of soup = 2 cups)
     1 serving of soup = 176.25 mg of salt// if you add fresh mozzarella= 281.25mg of salt

1 big yellow onion, cut into thin slices
1 dry bay leaf
1 clove of garlic, minced
Dash of black pepper and No Salt ( important because chloride is needed to soften the onions)
4 cups of low sodium chicken or beef or vegetable stock
           ( preferably Pacific Natural Foods, Organic, Free Range Chicken broth low sodium
            1 cup = 80mg of sodium or 3% of the daily value)
1/4 teaspoon of Worcestershire sauce (avoid if you are vegan, it contains anchovies)
3 seconds of PAM spray


PREPARATION

In medium to large saucepan add 3 seconds of PAM and then over medium-low heat sweat the onions with the bay leaf, No salt and pepper for about 30 min until caramelize or golden brown. During this time if you notice that the onions are very dry add from time to time (usually every 5min) a splash of your stock ( it going to probably take around 118mL for the entire onions to become caramelize). This would help the onions cook and it will avoid them to burn.

Then, add the garlic and let them cook for another 5 min.
Next, add the rest of the stock and crank up the heat to medium-high until it boils. Then lower the heat to medium and let it simmer for 40 min or until it reduces to half. Fish out the bay leaf.
Serve over an oven resistant bowls with a toasted piece of bread ( equal to one carb in DASH) or croutons made of whole wheat pita and 1 oz of fresh mozzarella and let the stand under the broiler for 2min or until cheese is melted and golden brown.
Enjoy!!!