Monday, 14 February 2011

On the Lighter Side

Tonight, I tried two new dishes that I found on the back of a box of Quaker barley.   They were both delicious and we will have frozen soup in the freezer for future meals.   I used ground turkey in the vegetable soup.    The barley is filling and can help lower cholesterol.  

I copied these straight from the Quaker web site.   Check it out for more recipes:

http://www.quakeroats.com/cooking-and-recipes/content/recipes.aspx

HEARTY VEGETABLE BARLEY SOUP (contains beef)

Frozen vegetables make this soup extra easy.

Ingredients


  • 1/2  pound lean ground beef
  • 1/2  cup chopped onion
  • 1  cloves garlic, minced
  • 7 cups water
  • One  14-ounce can no-salt-added tomatoes, undrained, chopped
  • 1/2  cup Medium QUAKER Barley*
  • 1/2  cup sliced celery
  • 1/2  cup sliced carrots
  • 2  beef bouillon cubes
  • 1/2  teaspoon basil
  • 1   bay leaf
  • 1  9 ounce package frozen mixed vegetables

Preparation

In 4-quart saucepan or Dutch oven, brown ground beef. Add onion and garlic. Cook until onion is tender; drain. Add remaining ingredients except frozen vegetables. Cover, bring to a boil. Reduce heat; simmer 50-60 minutes, stirring occasionally. Add frozen vegetables; cook about 10 or until vegetables are tender. Add additional water if soup becomes too thick upon standing.

Variations*To use Quick QUAKER Barley, substitute 2/3 cup quick barley for medium barley and decrease water to 6 cups. Cook ground beef, onion and garlic as directed above. Add remaining ingredients including frozen vegetables. Bring to a boil. Reduce heat to low; cover. Simmer 15 to 20 minutes or until vegetables and barley are tender.

Yield

Twelve 1-cup servings

Nutrition Information

1 cup
  • Serving Size: 1 cup
  • Calories: 110 
  • Calories from Fat: 27 
  • Total Fat: 3 
  • Saturated Fat: 1 
  • Cholesterol: 15 
  • Sodium: 190 
  • Total Carbohydrate: 15 
  • Dietary Fiber: 2 
  • Protein: 7 
  • Vitamin A:   0% 
  • Vitamin C:   0% 
  • Calcium:   0% 
  • Iron:   0% 
  • Vitamin E:   0% 
  • Folate:   0% 

Dietary Exchange

  • starchbread:1/2
  • meat:1/2
  • vegetables:1-1/2

Quick Southwestern Chicken Barley Chili

The great taste of chili with an unexpected healthy twist!
Ingredients

  • 1 can (14.5 oz) diced tomatoes, no salt added,undrained
  • 1/2 cup  salsa
  • 1 can (14.5 oz) fat-free chicken broth
  • 1 cup Quaker® Quick Barley
  • 3 cups water
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 can (15 oz ) black beans, drained and rinsed
  • 1 cup frozen whole kernel corn
  • 1/2 cup chopped green pepper
  • 3 cups cooked chicken breast, cut into bite-sized pieces(about 1-1/2 lbs boneless before cooking)

Preparation

In 6-qt saucepan, combine first 7 ingredients. Over high heat bring to a boil; cover and reduce heat to low. Simmer for 10 minutes, stirring occasionally. Add beans, corn, pepper and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes, or until barley is tender. If upon standing the chili becomes too thick, add more chicken broth or water until chili is desired consistency.
  • Prep Time: 05 min
  • Cook Time Time: 45 min

Yield

10 Cups

Nutrition Information

1/10 recipe (1 cup)
  • Serving Size: 1/10 recipe (1 cup)
  • Calories: 210  10% 
  • Calories from Fat: 20 
  • Total Fat: 2  3% 
  • Saturated Fat: 0.5  3% 
  • Trans Fat: 0 
  • Cholesterol: 35  12% 
  • Sodium: 250  10% 
  • Total Carbohydrate: 29  10% 
  • Dietary Fiber: 6  25% 
  • Sugars: 3 
  • Protein: 19  39% 
  • Vitamin A: 396  8% 
  • Vitamin C: 7  10% 
  • Calcium: 42  4% 
  • Iron: 2  10% 

Dietary Exchange

  • starchbread:1-1/2
  • meat:1-1/2
  • vegetables:1

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