© Copyright 2007 Rietveld Farms, Inc.
All Rights Reserved.
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N U T R I T I O N & R E C I P E S
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N U T R I T I O N
ONIONS: Onions contain quercetin, a flavonoid (one category of antioxidant compounds). Antioxidants are compounds that help delay or slow the oxidative damage to cells and tissue of the body. Studies have indicated that quercetin helps to eliminate free radicals in the body, to inhibit low-density lipoprotein oxidation (an important reaction in the atherosclerosis and coronary heart disease), to protect and regenerate vitamin E (a powerful antioxidant) and to inactivate the harmful effects of chelate metal ions. |
R E C I P E S
Classic Onion Soup
Ingredients:
- 4 large yellow onions (about 9 to 11 ounces each), sliced
- 6 tablespoons butter or margarine
- 1 tablespoon sugar
- 2 quarts reduced sodium chicken broth
- 1/2 cup brandy (optional)
- Salt and pepper to taste
- 1/2 baguette French bread, sliced, toasted
- Grated Romano cheese
Directions:
Melt butter in large saucepan that holds at least 4 quarts. Add onions; cook over medium heat 12 minutes, or until tender and golden. Stir often. Add sugar and cook, stirring, for 1 minute. Add broth; cover and bring to a boil. Reduce heat; simmer 12 minutes. If desired, add brandy; cook 2 minutes. Season with salt and pepper. To serve, ladle soup into bowl; float toast on soup. Sprinkle with cheese. Makes 6 servings.
Nutrition Information:
Per serving: About 362 cal, 16 g pro, 30 g carb, 17 g fat, 42% cal from fat, 51 mg chol, 1100 mg sod, 3 g fiber.
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Crusty Onion Bruschetta
Ingredients:
- 1 French bread baguette (about 8 ounces)
- 4 ounces light cream cheese
- 1/2 cup nonfat or low fat ricotta cheese
- 2 teaspoon dried oregano
- 2 teaspoons dried basil
- 1 cup pizza sauce, canned
- 1 medium onion, cut into paper-thin wedges
- 1/4 cup Parmesan cheese, grated
- Parsley flakes (optional)
Directions:
Split bread in half lengthwise. Pull out some bread from center of each half, leaving a 1/2-inch shell. Beat cheeses and herbs with fork and spread mixture along length of both bread halves. Place a ribbon of pizza sauce and a single layer of onions over cheese mixture. Sprinkle with Parmesan and bake on baking sheet at 400 degrees for 30 minutes or until onion is tender and tips are slightly blackened, but crust is not too dark. Sprinkle with dry parsley flakes if desired. Cut crosswise into narrow strips. Makes 8 servings.
Nutrition Information:
Per serving: About 161 cal, 8 g pro, 21 g carb, 5 g fat, 26% cal from fat, 8 mg chol, 469 mg sod, 21 g fiber. |
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Onion and Turkey Lime Salad
Ingredients:
- 6 cups white or yellow onions, cut into narrow wedges
- 6 cups slivered sweet red peppers
- 1/4 cup vegetable oil
- 6 cups cooked turkey, shredded
- 1/4 to 1/2 cup tequila*
- 1 tablespoon grated lime peel
- 1 clove garlic, crushed
- 2 teaspoons ground cumin
- 1-1/2 teaspoons dried, crushed hot red peppers
- 1/4 cup lime juice, freshly squeezed
- Lettuce
- Sour cream (optional)
Directions:
Sauté onions and peppers in oil until tender. Add turkey, tequila, lime peel, garlic, cumin and crushed pepper; heat thoroughly. Add lime juice and mix. Cover and refrigerate. Arrange 1-1/2 cups salad on lettuce-lined individual salad plates. Serve with sour cream. Makes 6 to 8 servings.
* Three tablespoons frozen grapefruit juice concentrate may be substituted
Nutrition Information:
Per serving: About 407 cal, 44 g pro, 22 g carb, 13 g fat, 30% cal from fat, 137 mg chol, 103 mg sod, 5 g fiber. |
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FOR MORE NOA RECIPES, CLICK HERE.
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