CategoriesBreakfast Low- Calories Recipes

Barley Vegetable Chicken Soup – Low Calories Recipe

Freeze: up to 3 months

Thaw: overnight

Cook: 10 minutes

Makes: 8 servings

Ingredients:

  • Eight cups reduced-sodium chicken broth
  • Half cup regular barley
  • One to (1Quarter pounds) skinless, boneless chicken breast halves, cut into 3⁄4- inch pieces
  • One-Half cups sliced celery (3 stalks)
  • One-Half cups 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)
“Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along”.
George Herbert
Energy value:
  • Calories 137 kcal
  • Protein 18g fat 1g carbohydrates 14g
  • Cholesterol 33mg
  • Sodium 631mg dietary
  • Fiber 3g”

Preparation:

  1. In a 4-quart Dutch oven bring broth to boiling; 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, about 15 minutes or until chicken is no longer pink and 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 (soup may still be a little 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.
Leave a Reply

Your email address will not be published. Required fields are marked *