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Beef-Barley Soup

Photo: Becky Luigart-Stayner; Styling: Tiffany Vickers
Yield 4 servings (serving size: 2 cups)
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.

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

Nutrition Information

  • calories 341
  • fat 11.4 g
  • satfat 4.3 g
  • monofat 4.6 g
  • polyfat 0.8 g
  • protein 24.1 g
  • carbohydrate 36.2 g
  • fiber 8.2 g
  • cholesterol 53 mg
  • iron 2.8 mg
  • sodium 837 mg
  • calcium 61 mg

How to Make It

  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.