FRENCH ONION SOUP

2 tbsp canola oil
1 1/4 lbs (5 cups) sliced onions
1 tsp dried thyme
2 bay leaves
1/8 tsp salt
4 1/2 cups low-sodium vegetable broth
2 cups water
2 slices whole-wheat bread, toasted & cut in half diagonally
4 tsp ground flaxseed
6 slices reduced-fat Swiss cheese, halved

Preheat broiler.

Heat the canola oil in large saucepan over medium-high heat for about a minute.  Add the sliced onions, thyme, bay leaves, and salt; stir to combine.  Cover and cook, stirring frequently, for around 15 minutes until the onions are evenly browned and softened.  Reduce the heat to keep onions from browning too fast.

Add 1/2 cup of the vegetable broth to the onions and turn heat to high.  Cook briskly simmering about 3 minutes.  Add the remaining broth and the water.  Bring to an almost boil, reduce heat and simmer 5 minutes.  Remove and discard bay leaves.

Place a half slice of toast in the bottom of four shallow heatproof bowls and sprinkle each with a teaspoon of the flaxseed.  Divide the soup evenly between the four bowls.  Top each bowl of soup with 3 of the cheese half slices.

Broil 6-inches from the heat for 1 minute or until the cheese is bubbly and light golden brown being careful not to let the cheese burn.  Season with salt and pepper, if desired.

Yield: 4 servings
Per serving: 315 calories, 28 g carb, 13 g protein, 15 g (5 g sat) fat, 20 mg chol, 350 mg sodium (without adding salt to the bowl), 5 g fiber, 330 mg calc, 650 mg omega-3s.