Freeze: up to 3 months

Thaw: overnight

Cook: 10 minutes

Makes: 8 servings

Ingredients:

• Eight cups reduced-sodium chicken broth
• Half a cup of regular barley
• One to (1Quarter pounds) skinless, boneless chicken breast halves, cut into 3⁄4- inch pieces
• One-half cup sliced celery (3 stalks)
• One-half cup sliced carrots (3 medium)
• Half cup chopped onion (1 medium)
• Quarter cup snipped fresh parsley or 2 tablespoons dried parsley flakes
• One tablespoon snipped fresh sage or rosemary, or 1 teaspoon dried sage or rosemary, crushed
• Quarter teaspoon ground black pepper
• One cup chopped yellow, green, and/or red sweet pepper (2 small)

To serve soup:

• Fresh sage leaves (optional)

Energy value

• Calories 137 kcal
• Protein 18g, fat 1 g, carbohydrates 14g
• Cholesterol 33mg
• Sodium 631mg dietary
• Fibre 3g”

Preparation:

1. In a 4-quart Dutch oven, bring broth to a boil; add barley.
2. Return to boiling; reduce heat. Simmer, covered, for 30 minutes.
3. Add chicken, celery, carrots, onion, dried parsley (if using), sage, and black pepper.
4. Return to boiling; reduce heat. Simmer, covered, for about 15 minutes or until the chicken is no longer pink and the vegetables are tender.
5. Stir in sweet pepper and fresh parsley (if using). Allow to cool.
6. Transfer mixture to freezer container(s). Seal, label, and freeze for up to 3 months.
7. To serve, thaw in the refrigerator overnight (the soup may still be slightly icy).
8. Place soup in a 4-quart Dutch oven.
9. Cook over medium heat for 10 to 15 minutes or until heated through, stirring occasionally. If desired, garnish with fresh sage leaves.