October 07 - Beef and Barley Soup
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 27 |
| Glycemic Load | 4 |
| Calories | 413 |
| Protein | 31 grams |
| Animal Protein | 28 |
| Vegetable Protein | 3 |
| Carbohydrates | 21 grams |
| Dietary Fiber | 5 grams |
| Net Carbohydrate | 16 grams |
| Fat | 22 grams |
| Saturated Fat | 7 grams |
| Cholesterol | 88 mg |
| Sodium | 95 mg |
| Exchanges | 4 medium-lean meat, 1 starch, 1½ vegetable, 1 fat |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Beef and Barley Soup
Prep Time: 25 minutes
Cook Time: 1 hour 15 minutes
Serves: 6
Serving Size: 1 1/2 cups
Ingredients
- 1 TB. olive oil
- 1 1/2 lb. beef stew meat, cut into 1-inch cubes, trimmed of all fat
- 1 cup sliced carrots
- 1/2 cup uncooked medium-pearl barley
- 2 TB. minced garlic
- 1/4 tsp. freshly ground black pepper
- 1 medium onion, cut into thin wedges
- 1 (14.5-oz.) can no-salt-added, diced tomatoes, liquid reserved
- 1 cup water
- 2 (14.5-oz.) cans low-salt beef broth
- 2 cups frozen green beans, thawed
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add beef stew meat and cook until browned on all sides. Drain. Add carrots, barley, garlic, pepper, onion, water, broth, and tomatoes and their juice. Mix well. Bring to a boil. Reduce heat to low. Cover and simmer 1 hour or until beef is tender. Stir in green beans. Cook uncovered, over medium-high heat for an additional 15 minutes or until beans are tender.
Palate Preview
Barley is a fabulous grain for your eating plan. It is high in fiber, and its Glycemic index is low at 22. It’s wonderfully satisfying. Beef and Barley Soup is an old-time classic, modified here to fit your eating needs.
