Chicken, Vegetable, and Barley Soup
- 1 cup water and 2 cups water, divided use
- 1/4 cup uncooked pearl barley
- 1 pound boneless, skinless chicken breasts, all visible fat discarded
- 1/2 cup chopped onion
- 2 medium garlic cloves, minced
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 14.5-ounce can no-salt-added diced tomatoes, undrained
- 1 small zucchini, chopped
- 1 small yellow summer squash, chopped
- 2 ounces spinach (about 2 cups), coarsely chopped
- 3 tablespoons fresh lemon juice
- In a small saucepan, combine 1 cup water and the barley.
- Bring to a boil over high heat.
- Reduce the heat and simmer, covered, for 15 to 20 minutes, or until the barley is tender.
- Drain and rinse in a colander.
- Set aside.
- Meanwhile, in a medium saucepan, stir together the chicken, onion, garlic, salt, pepper, and remaining 2 cups water.
- Bring to a boil over high heat.
- Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the chicken is no longer pink in the center.
- Transfer the chicken to a cutting board, leaving the remaining soup in the pan.
- Set the chicken aside.
- Stir the tomatoes with liquid, zucchini, and yellow squash into the soup.
- Simmer, covered, for 5 minutes, or until the zucchini and yellow squash are tender.
- Meanwhile, dice the chicken.
- When the squashes are tender, stir the chicken, barley, and spinach into the soup.
- Cook for 2 minutes, or just until the spinach wilts.
- Remove from the heat.
- Stir in the lemon juice.
- (Per serving)
- Calories: 219
- Total fat: 1.5g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 0.5g
- Cholesterol: 66mg
- Sodium: 253mg
- Carbohydrates: 20g
- Fiber: 4g
- Sugars: 6g
- Protein: 30g
- Calcium: 69mg
- Potassium: 804mg
- 1/2 starch
- 2 vegetable
- 3 very lean meat
water, pearl barley, chicken breasts, onion, garlic, salt, pepper, salt, zucchini, summer, spinach, lemon juice
Taken from www.epicurious.com/recipes/food/views/chicken-vegetable-and-barley-soup-391949 (may not work)