Beef and Barley Soup

Lamb may be used in place of beef stew meat, if desired. Use one pound of boneless lamb leg, cut into one-inch pieces.

Yield: 8 servings (serving size: 1 1/2 cups)

Ingredients

• Cooking spray
• 2  pounds  beef stew meat, trimmed and cut into 1-inch pieces
• 2  teaspoons  canola oil
• 2  cups  chopped leek (about 4 medium)
• 2  cups  chopped carrot
• 4  garlic cloves, minced
• 6  cups  water
• 1 1/2  teaspoons  salt
• 1  teaspoon  dried thyme
• 1/2  teaspoon  freshly ground black pepper
• 4  bay leaves
• 2  (14-ounce) cans less-sodium beef broth
• 1  cup  uncooked pearl barley

Preparation

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add half of beef; cook 5 minutes, browning on all sides. Remove from pan. Repeat procedure with remaining beef.

Heat oil in pan over medium-high heat. Add leek, carrot, and garlic; sauté 4 minutes or until lightly browned. Return beef to pan. Add water and next 5 ingredients (through broth); bring to a boil. Cover, reduce heat, and simmer 1 hour. Add barley; cook 30 minutes or until beef and barley are tender. Discard bay leaves.

Nutritional Information

Calories:

308 (30% from fat)

Fat:

10.1g (sat 3.3g,mono 4.4g,poly 0.9g)

Protein:

26.9g

Carbohydrate:

26.7g

Fiber:

5.4g

Cholesterol:

71mg

Iron:

4.1mg

Sodium:

548mg

Calcium:

48mg