Wednesday, February 25, 2009

Barley and Beef Soup


I made this soup on Sunday. It was so, so good and made great leftovers.

(Cooking Light)

Cooking spray
2 cups chopped onion (about 1 large)
1 pound chuck steak, trimmed and cut into 1/2-inch cubes
1 1/2 cups chopped peeled carrot (about 4)
1 cup chopped celery (about 4 stalks)
5 garlic cloves, minced
1 cup uncooked pearl barley
5 cups fat-free, less-sodium beef broth
2 cups water
1/2 cup no-salt-added tomato puree
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 bay leaves

Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add chopped onion and beef to pan; cook 10 minutes or until onion is tender and beef is browned, stirring occasionally. Add chopped carrot and chopped celery to pan; cook 5 minutes, stirring occasionally. Stir in garlic; cook 30 seconds. Stir in barley and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until the barley is done and vegetables are tender. Discard bay leaves.

Nutritional Information:
Calories: 275, Fat: 5g (sat 1.6g,mono 2.3g,poly 0.5g), Protein: 21.8g, Carbohydrate: 36g, Fiber: 8g, Cholesterol: 43mg, Iron: 3.1mg, Sodium: 649mg, Calcium: 57mg

1 comment:

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