Beef & Barley Soup
Using just a small amount of lean beef makes a satisfying soup but without loading up on saturated fat. We have purposely used chicken broth instead of beef broth, because canned beef broth tends to have a tinny taste. However, if you happen to have access to homemade beef broth, use that instead.
  • 2 teaspoons olive oil
  • 1 tablespoon plus 3 cups water
  • 2 large onions, coarsely chopped
  • 5 cloves garlic, minced
  • 2 carrots, thinly sliced
  • 2 large parsnips, thinly sliced
  • 1/2 cup pearl barley
  • 2 cups reduced-sodium chicken broth
  • 1/2 teaspoon oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 6 ounces beef bottom round, cut into 1/2-inch chunks
  • 2 teaspoons grated lemon zest
  • 1 tablespoon fresh lemon juice

1. In a nonstick Dutch oven, heat the oil and 1 tablespoons of the water over medium heat. Add the onions and garlic, and cook, stirring occasionally, until the onions have softened, about 7 minutes.

2. Add the carrots, parsnips, and barley, stirring to coat. Stir in the broth, remaining 3 cups water, the oregano, salt, and pepper, and increase the heat to high. Bring to a boil, reduce to a simmer, cover, and cook until the barley and vegetables are tender, about 30 minutes.

3. Stir in the beef, cover again, and simmer until the beef is cooked through, about 5 minutes. Remove from the heat and stir in the lemon zest and juice.

Nutritional Information
Per serving: 294 calories, 5.4g total fat (1.3g saturated), 25mg cholesterol, 9.8g dietary fiber (3.9g soluble), 47g carbohydrate, 16g protein, 563mg sodium.
Good source of: beta carotene, fiber, potassium, selenium, vitamin B12, vitamin B6, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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