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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber. | |  |
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Beef Barley Soup
2-1/2 hours
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Ingredients: |
| 3 |
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pounds beef shank cross cuts, cut 1 inch thick |
| 1 |
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tablespoon vegetable oil |
| 1 |
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medium onion, chopped |
| 1/2 |
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cup chopped carrot |
| 1/2 |
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cup chopped celery with leaves |
| 3 |
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cloves garlic, minced |
| 1-1/2 |
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teaspoons salt |
| 1-1/2 |
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teaspoons dried thyme |
| 1/2 |
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teaspoon pepper |
| 1 |
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bay leaf |
| 1/3 |
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cup medium pearl barley |
| 1 |
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package (9 ounces) frozen French-cut green beans |
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Instructions: |
| 1. |
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Heat oil in Dutch oven over medium heat until hot. Add onion, carrot, celery and garlic; cook and stir 5 minutes or until tender. Add beef, 5 cups water, salt, thyme, pepper and bay leaf; bring to a boil. Reduce heat; cover tightly and simmer 1 hour. |
| 2. |
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Remove cross cuts. Cut beef from bones; cut beef into 3/4-inch pieces. Skim fat from soup. Stir in beef and barley; continue cooking, covered, 50 to 60 minutes or until beef and barley are tender. |
| 3. |
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Add green beans; bring to a boil. Reduce heat; simmer 2 to 3 minutes or until beans are tender. Discard bay leaf. |
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| Makes 6 servings. |
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| | | | | Nutrition information per serving: 257 calories; 8 g fat (2 g saturated fat; 3 g monounsaturated fat); 66 mg cholesterol; 655 mg sodium; 14 g carbohydrate; 3.8 g fiber; 31 g protein; 5.7 mg niacin; 0.4 mg vitamin B6; 3.2 mcg vitamin B12; 4.4 mg iron; 25.9 mcg selenium; 9.0 mg zinc. |
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