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Skinny Chunky Vegetable Beef Barley Soup

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Skinny Chunky Vegetable Beef Barley Soup
  • Prep Time 30 min
  • Total Time 2 hr 0 min
  • Servings 8
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84% less sat fat • 17% more Vitamin A than the original recipe. Starving? Enjoy this chunky and beefy soup that won't leave you looking either chunky or beefy.

Ingredients

1
tablespoon cooking oil
12
ounces lean beef or lamb stew meat, cut into 1-inch cubes
4
cans (14 oz) lower-sodium beef broth
1
cup chopped onion
1/2
cup chopped celery
1
teaspoon dried oregano or basil, crushed
2
cloves garlic, minced
1/4
teaspoon ground black pepper
1
bay leaf
1
cup frozen mixed vegetables
1
can (14.5 oz) no-salt-added diced tomatoes, undrained
1
cup parsnip, peeled and cut into 1/2-inch-thick slices, or potato, peeled and cut into 1/2-inch cubes
2/3
cup quick-cooking barley

Directions

  • 1 In a Dutch oven, heat oil over medium heat. Add meat; cook and stir until meat is browned. Stir in broth, onion, celery, oregano, garlic, pepper, and bay leaf. Bring to boiling; reduce heat. Cover and simmer for 1 1/2 hours for beef or 45 minutes for lamb.
  • 2 Stir in frozen vegetables, undrained tomatoes, parsnip, and barley. Return to boiling; reduce heat. Cover and simmer about 15 minutes more or until meat and vegetables are tender. Discard bay leaf.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
210
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
11%
(
Saturated Fat
2 1/2g
12%
,
Trans Fat
0g
)
Cholesterol
25mg
9%
Sodium
400mg
17%
Potassium
400mg
12%
Total Carbohydrate
24g
8%
(
Dietary Fiber
5g
21%
,
Sugars
3g
)
Protein
13g
Daily Value*:
Vitamin A
25%
25%
Vitamin C
8%
8%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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