Beef and Barley Soup

Yield: 8 servings (serving size: 1 1/2 cups)
Source: Cooking Light Magazine, January 2005
CL Comments: Lamb may be used in place of beef stew meat, if desired. Use one pound of boneless lamb leg, cut into one-inch pieces.
Amy's Comments: This was a fanastic soup that warms you to the core! Hearty, good size serving... but not overly heavy. It took a while to cook (simmer time) but it was super easy to put together! I left out the bay leaves because as you may know, I can't stand them! LOL In any case, it's a definite keeper!!

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

INSTRUCTIONS:

  1. 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.
  2. 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 INFO:

Healthy Units: 5 per serving
CALORIES 308(30% from fat); FAT 10.1g (sat 3.3g,mono 4.4g,poly 0.9g); PROTEIN 26.9g; CHOLESTEROL 71mg; CALCIUM 48mg; SODIUM 548mg; FIBER 5.4g; IRON 4.1mg; CARBOHYDRATE 26.7g

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