Spicy Beef and Barley Soup

recipe
"If you like spicy food, increase the crushed red pepper. If you don't like things hot, just cut back. This is a great dish to come home to on a work night." --Amy Burroughs, Milwaukie, OR

Yield:

6 servings (serving size: 1 2/3 cups)

Recipe from

Nutritional Information

Calories 319
Caloriesfromfat 32 %
Fat 11.5 g
Satfat 3.9 g
Monofat 5 g
Polyfat 1.1 g
Protein 30.4 g
Carbohydrate 23.3 g
Fiber 5.9 g
Cholesterol 46 mg
Iron 3.2 mg
Sodium 725 mg
Calcium 63 mg

Ingredients

2 teaspoons canola oil
1 (1 1/2-pound) eye-of-round steak, cut into 1-inch pieces
3/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 1/2 cups sliced onion
2 cups (1/2-inch-thick) slices carrot
2 cups sliced mushrooms (about 8 ounces)
1/2 cup chopped red bell pepper
2 garlic cloves, minced
6 cups fat-free, less-sodium beef broth
1/2 cup uncooked pearl barley
2 tablespoons chopped fresh basil
1/2 teaspoon crushed red pepper
1 (14.5-ounce) can diced tomatoes, undrained
1 thyme sprig

Preparation

Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle beef evenly on all sides with freshly ground black pepper and salt. Add beef and onion to pan; sauté 5 minutes, turning to brown beef on all sides. Remove beef mixture from pan; place in an electric slow cooker.

Add carrot and mushrooms to pan; sauté 5 minutes. Add bell pepper and garlic; sauté 2 minutes. Add carrot mixture, broth, barley, basil, crushed red pepper, tomatoes, and thyme sprig to slow cooker; stir well to combine. Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 6 hours. Discard thyme.

Note:

Amy Burroughs, Milwaukie, Oregon,

November 2007
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