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Beef Barley Soup
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Servings: 12

Vegetable oil spray
1 lb eye-of-round roast, cut into 1" cubes, visible fat removed
6 cups water
2 cups beef broth (Low-sodium variety)
1 medium onion, quartered
1 bay leaf
1 teaspoon salt
1/4 teaspoon pepper
3 cups peeled and diced potatoes (about 3 medium)
1-1/4 cups peeled and thickly sliced carrots
1 cup thickly sliced celery
3 tablespoons uncooked pearl barley
2 teaspoons dried thyme, crumbled
1 teaspoon salt

1. Heat a Dutch oven over medium-high heat for 2 to 3 minutes. Remove from heat. Lightly spray with vegetable oil spray. Replace on heat. Brown meat for 10 to 12 minutes, stirring occasionally.
2. Add water, broth, onion, bay leaf, 1 teaspoon salt, and pepper. Bring to a boil over high heat. Reduce heat and simmer, covered, for 1 hour, or until meat is tender.
3. Put remaining ingredients in pot and bring to a boil over medium-high heat. Reduce heat and simmer, partially covered, for 20 to 25 minutes, or until vegetables are tender.
4. Remove bay leaf before serving soup.

Nutritional Information Per Serving:
Calories: 103; Fat: 1 gram; Carbohydrates: 13 grams; Protein: 9 grams; Sodium: 424 mg; Cholesterol: 20 mg; Fiber: 2 grams
Exchanges: 1 Bread/Starch; 1 Low-Fat Meat

Source: The New American Heart Association Cookbook

The Diabetic Gourmet Magazine

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