Healthy Directions

Beef Barley Soup

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This filling soup will help drive away the winter chill.

  • 1 pound bottom round steak
  • Vegetable oil spray
  • 1 medium onion, chopped
  • 4 cups fat-free, no-salt-added beef broth
  • 4 cups water
  • 1/2 cup uncooked pearl barley
  • 1 bay leaf
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 medium potatoes, peeled and diced (about 3 cups)
  • 3 medium carrots, sliced
  • 2 medium ribs of celery, thickly sliced on the diagonal
  • 2 teaspoons dried thyme, crumbled
  • 1/2 teaspoon salt

Discard all the visible fat from the meat. Cut the meat into bite-size pieces.

Heat a Dutch oven over medium heat for 2 to 3 minutes. Remove from the heat. Lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the meat for 10 minutes, or until brown, stirring occasionally.

Stir in the onion. Cook for 2 to 3 minutes, or until soft, stirring occasionally.

Stir in the broth, water, barley, bay leaf, teaspoon salt, and pepper. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 1 hour, or until the meat is tender.

Stir in the remaining ingredients. Increase the heat to medium-high and bring to a boil. Reduce the heat and simmer, partially covered, for 20 to 25 minutes, or until the vegetables are tender.

Remove the bay leaf before serving the soup.

Serves 6

Calories 244
Total Fat 4.0 g
   Saturated Fat 1.5 g
   Polyunsaturated Fat 0.5 g
   Monounsaturated Fat 1.5 g
Cholesterol 45 mg
Sodium 567 mg
Carbohydrate 32 g
   Fiber 6 g
   Sugars 4 g
Protein 20 g

Dietary exchange: 2 starch, 2 very lean meat

Reprinted with permission from: The New American Heart Association Cookbook, 7th Edition, Copyright © 2004 by The American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc.