Skip to main content

Beef Barley Soup

Cooking spray
3/4 pound boneless chuck roast, trimmed and cut into 1/2-inch pieces
1 1/2 cups thinly sliced carrot
1 1/2 cups thinly sliced celery
2/3 cup chopped onion
1 (8-ounce) package presliced mushrooms (I used zucchini and red peppers)
4 cups fat-free, less-sodium beef broth
1 bay leaf
2/3 cup uncooked pearl barley
1/2 teaspoon salt
1/2 teaspoon black pepper

1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring frequently. Remove beef from pan. Add carrot, celery, onion, and mushrooms to pan; cook 6 minutes or until liquid almost evaporates. Add beef; fat-free, less-sodium beef broth; and bay leaf. Bring to a simmer over medium-high heat. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender, stirring occasionally. Stir in pearl barley; cover and simmer 30 minutes or until pearl barley is tender. Stir in salt and pepper. Discard bay leaf

Yield: 4 servings (serving size: 2 cups)

CALORIES 341 ; FAT 11.4g (sat 4.3g,mono 4.6g,poly 0.8g); CHOLESTEROL 53mg; CALCIUM 61mg; CARBOHYDRATE 36.2g; SODIUM 837mg; PROTEIN 24.1g; FIBER 8.2g; IRON 2.8mg

Cooking Light, NOVEMBER 2009
Labels:

Comments

Post a Comment

Popular posts from this blog

Cottage Cheese Ranch Dip

16 oz. cottage cheese 2 heaping Tblsp. Best Foods Mayo 2 heaping Tblsp. sour cream a thin sprinkle of garlic powder over top 1 pkg. ranch dry mix (buttermilk) Mix all ingredients together and refrigerate. Best if refrigerated for a few hours before serving. Serve with ruffled potato chips.
2 comments
Read more

Shar's Nutritious White Bread

5 lbs (approx) Arrowhead unbleached flour 1 cup buttermilk powder or powdered milk ½ cup potato flour 2 cups high gluten flour 6 tbsp. Saf instant yeast 2 tbsp. sea salt 5 cups warm water (approx. 115 degrees) 2/3 cup canola oil 2/3 cup raw honey 6 eggs In the Bosch Universal with dough hook: 6 cups arrowhead unbleached flour 1 cup buttermilk powder or powdered milk ½ cup potato flour 2 cups high gluten flour 6 tbsp. saf instant yeast 2 tbsp. sea salt Mix the powdered buttermilk with the other dry ingredients to avoid lumps in your dough on speed one for about 1 minute. add: 5 cups warm water (approx. 115 degrees) 2/3 cup canola oil 2/3 cup raw honey 6 eggs Knead on speed one, and continue adding more arrowhead unbleached white flour. It will probably take about 5 pounds of flour to make this batch, possibley more depending on the climate. Add flour until the dough starts pulling away from the side of the bowl but never picks up the bottom. Dough will be sticky. Keep dough very soft if...
2 comments
Read more

Real Hamburgers (Ina Garten)

2 pounds ground chuck 1 pound ground sirloin 3 T. steak sauce 6 extra-large egg yolks 1-1/2 t. kosher salt 3/4 t. black pepper 4 T. cold unsalted butter 12 hamburger buns Carefully mix the meats, steak sauce, egg yolks, salt and pepper with the tines of a fork, but do not mash it.  Lightly form each hamburger and lightly press into a patty shape.  Make an indentation and put a think slice of butter inside each hamburger, making sure the butter is entirely encased in the meat. Heat a grill, broiler or saute pan and cook the hamburger for 3 to 5 minutes on each side until almost done.  Remove to a plate and cover with aluminum foil.  Allow the hamburgers to rest for 5 minutes and serve immediately on buns.
1 comment
Read more