Slow-Cooked Beef, Barley, and Vegetable Soup
Yield: 11 servings Serving size: 1 cup
1-1/4 lb lean stew beef, cut into bite-size pieces
1 medium-large onion, cut into thin wedges
1 cup sliced carrot
1 Tbsp beef bouillon granules
1-1/4 tsp dried thyme
1-1/4 tsp dried oregano
1/4 tsp ground black pepper
5 cups water
14-1/2-oz can diced tomatoes with roasted garlic
10-3/4-oz can condensed tomato soup, undiluted
1/2 cup uncooked pearl barley
1 cup frozen green peas
Coat a large nonstick skillet with nonstick cooking spray and
preheat over medium-high heat. Cook the beef in two batches
for several minutes, until nicely browned.
Transfer the beef to a 3-quart or larger slow cooker. Add the
onion, carrots, beef granules, thyme, oregano, and pepper.
Pour in the water, undrained tomatoes, and tomato soup.
Cover and cook on high for 4 hours or on low for 8 hours. Add
the barley and cook for an additional hour at high or 2 hours
at low, until the barley is tender. Add the peas and cook for
30 minutes at high or 1 hour at low. Serve hot.
Calories: 145
Protein: 14 g
Sodium: 442 mg
Cholesterol: 29 mg
Fat: 2.5 g
Carbohydrates: 16 g
Exchanges: 1-1/2 Lean Meat, 1/2 Starch, 1-1/2 Vegetable
Source: The Complete Diabetes Prevention Plan
Author: Sandra Woodruff, Christopher Saudek