Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.


"The best kind of onion soup is the simplest kind."
-Ambrose Bierce, Writer

The refrigerator light goes on...

There are dozens of pre-made broths on the market, but in taste tests Saffron Road has been a consistent winner. There’s no fat and each cup has only 140 mg of sodium. This is a reasonable amount of salt. If this brand is not available to you, look for one that has no more than 350 mg of sodium in each cup.
There are some very low sodium chicken broth products on the market that are very good. One good option is to choose one with less than 100 mg of sodium in a cup and carefully measuring the salt in your recipes. Each 1/8th teaspoon salt has about 300 mg of sodium and you can control your salt intake by carefully measuring.

Does Chicken Stock Make You Well?

There is certainly a long tradition of chicken soup being good for what ails you. Even so, there hasn't been much research for or against, but recently there may be some evidence to support this.

Right down at the molecular level chicken soup appears to help. In a study of the effect of chicken soup on white blood cells, Barbara Rennard and her colleagues showed a slowing of movement of white blood cells in test tubes. Because the white blood cells contribute to inflammation, the feeling is that the soup may help to reduce the symptoms associated with colds and flu. The more soup applied to the white blood cells, the greater the response.

In a study in Asia using Brand's Essence of Chicken and a prepared chicken meat extract, researchers were able to show that these extracts reduced hypertension and heart enlargement in experimental rats. Tests with a prepared pork extract did not show any improvement.

For me, I don't care much if there's evidence of this – I feel better when I have chicken soup.


Traditional French Onion Soup

Servings = 2 | Serving size =about 2 1/2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2,3.

This recipe does not make very good leftovers.

Serve with a 2 ounce whole wheat or gluten-free roll.


Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

spray olive or grapeseed oil
2 lbs white onions (peeled and thinly sliced)
2 cups low sodium chicken or vegetable stock
fresh ground black pepper (to taste)
2 ounces slices whole wheat or gluten-free bread
4 ounces sliced reduced-fat Swiss cheese

Preheat the oven to 350°F.

Spray a large skillet lightly with oil and place over medium-high heat.

Add the onions and cook, stirring frequently. Let the onions brown thoroughly. As they cook and caramelize stir well to keep them from sticking to the bottom of the pan or burning.

When the onions are soft and well browned, add the chicken stock, salt and pepper. Stir well, scraping all the brown bits from the bottom of the pan. Reduce the heat to low and heat the soup through.

Split the soup between two high-sided oven-proof bowls. Top each with a slice of bread.

Top the soup with the sliced Swiss cheese. Place the bowls in the oven and cook until the cheese is melted and very slightly browned.

Nutrition Facts

Serving size = 2 1/2 cups

Servings = 2


Amount Per Serving

Calories 475 Calories from Fat 8
  % Daily Value
Total Fat 8g 12%
    Saturated Fat 3g 16%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 20mg 7%
Sodium 803mg 33%
Total Carbohydrates 74g 25%
    Dietary Fiber 11g 46%
    Sugars 25g  
Protein 33g  
Vitamin A 2% Vitamin C 56%
Calcium 72% Iron 17%
Vitamin K 3 mcg Potassium 1174 mg
Magnesium 112 mg