MiladyB

Spring Chicken & Barley

Makes 4 servings, about 2 cups each

ACTIVE TIME: 45 minutes

TOTAL TIME: 1 1/4 hours

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
1/2 cup finely chopped celery
2 cloves garlic, divided
6 cups reduced-sodium chicken broth
1 large bone-in chicken breast (10-12 ounces), skin removed, trimmed
1/3 cup pearl barley
1 15-ounce can diced tomatoes
1 cup trimmed and diagonally sliced asparagus (1/4 inch thick)
1 cup fresh or thawed frozen peas
1/2 teaspoon coarse salt
Freshly ground pepper to taste
1/2 cup lightly packed torn fresh basil leaves
1 strip orange zest (1/2 by 2 inches)

1. Heat oil in a large saucepan over medium heat; add onion and celery and cook, stirring, until beginning to soften, 2 to 4 minutes. Grate or finely chop 1 clove garlic; add to the pan and cook, stirring, until fragrant, about 1 minute. Add broth, chicken and barley. Bring to a gentle simmer. Cover and cook over low heat until the chicken is cooked through, about 20 minutes. Transfer the chicken to a plate with a slotted spoon. Return the broth to a simmer and cook until the barley is tender, 20 to 30 minutes.
2. Meanwhile, shred the chicken or cut into bite-size pieces; discard the bone.
3. When the barley is done, add the chicken, tomatoes and juice, asparagus, peas, salt and a grinding of pepper; return to a simmer. Cover and cook over low heat until the asparagus is tender, about 5 minutes more.
4. Coarsely chop the remaining garlic clove. Gather basil, orange zest and the garlic and finely chop together. Ladle the soup into bowls and sprinkle each serving with a generous pinch of the basil mixture.

NUTRITION INFORMATION: Per serving: 265 calories; 6 g fat (2 g sat, 3 g mono); 39 mg cholesterol; 28 g carbohydrate; 24 g protein; 7 g fiber; 745 mg sodium; 405 mg potassium.
Nutrition bonus: Vitamin C (40% daily value), Vitamin A (30% dv), Iron (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat

MAKE AHEAD TIP: Prepare through Step 3, cover and refrigerate for up to 2 days. Reheat the soup, thin with broth if desired and finish with Step 4 just before serving.

Attached Thumbnails

 

__________________
~Beth~

Little Victories; Grand Rapids, MI
Bariatric Support Group

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote