Spring Chicken and Barley Soup - 28g Carbs, 7g Fiber
From: Eating Well - March/April 2009
You might think of barley as an addition to hearty, wintery soups,
such as mushroom-barley or beef-barley soup, but it also works well
in lighter soups like this one with chicken, asparagus and peas.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated
fat | Heart healthy | Healthy weight | High fiber | High potassium
Servings: 4
Serving Size: about 2 cups each
Active Time: 45 minutes
Total Time: 1 1/4 hours
1 tbsp extra-virgin olive oil
1/2 cup finely chopped onion
1/2 cup finely chopped celery
2 cloves garlic, divided
6 cups reduced-sodium chicken broth
1 large bone-in chicken breast, (10-12 oz), skin removed, trimmed
1/3 cup pearl barley
1 15-oz can diced tomatoes
1 cup trimmed and diagonally sliced asparagus, (1/4 inch thick)
1 cup fresh or thawed frozen peas
1/2 tsp coarse salt
Freshly ground pepper, to taste
1/2 cup lightly packed torn fresh basil leaves
1 strip orange zest, (1/2 by 2 inches)
1. Heat oil in a large saucepan over medium heat; add onion and celery
and cook, stirring, until beginning to soften, 2 to 4 minutes. Grate
or finely chop 1 clove garlic; add to the pan and cook, stirring,
until fragrant, about 1 minute. Add broth, chicken and barley. Bring
to a gentle simmer. Cover and cook over low heat until the chicken
is cooked through, about 20 minutes. Transfer the chicken to a plate
with a slotted spoon. Return the broth to a simmer and cook until
the barley is tender, 20 to 30 minutes.
2. Meanwhile, shred the chicken or cut into bite-size pieces; discard
the bone.
3. When the barley is done, add the chicken, tomatoes and juice,
asparagus, peas, salt and a grinding of pepper; return to a simmer.
Cover and cook over low heat until the asparagus is tender, about
5 minutes more.
4. Coarsely chop the remaining garlic clove. Gather basil, orange
zest and the garlic and finely chop together. Ladle the soup into
bowls and sprinkle each serving with a generous pinch of the basil
mixture.
Make Ahead Tip:
Prepare through Step 3, cover and refrigerate for up to 2 days.
Reheat the soup, thin with broth if desired and finish with
Step 4 just before serving.
Servings: 4
Serving Size: about 2 cups each
Nutrition per Serving:
265 Calories, 6g Fat, 2g Sat, 3g Mono, 39mg Cholesterol, 24g Protein,
28g Carbs, 7g Fiber, 74mg Sodium, 405mg Potassium
Nutrition Bonus: Vitamin C (40% daily value), Vitamin A (30% dv),
Iron (15% dv)
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat
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