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Photo: Becky Luigart-Stayner; Styling: Tiffany Vickers Photo by: Photo: Becky Luigart-Stayner; Styling: Tiffany Vickers

Beef-Barley Soup

A generous portion of this hearty beef-barley soup is satisfying as a one-dish meal. If chuck roast is on sale, purchase a large one and freeze the rest for later. If not, ask your butcher to cut off only the amount you need.

Cooking Light NOVEMBER 2009

  • Yield: 4 servings (serving size: 2 cups)

Ingredients

  • 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
  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 341
  • Fat: 11.4g
  • Saturated fat: 4.3g
  • Monounsaturated fat: 4.6g
  • Polyunsaturated fat: 0.8g
  • Protein: 24.1g
  • Carbohydrate: 36.2g
  • Fiber: 8.2g
  • Cholesterol: 53mg
  • Iron: 2.8mg
  • Sodium: 837mg
  • Calcium: 61mg
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Beef-Barley Soup recipe

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