Beef Barley Soup
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, ¾ 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.