A garden of vegetables teams up with barley and lean chicken to make this “souper” nutritious. The cooking water from the chicken serves as a flavorful low-salt base for the soup.
Recipe information
Yield
Serves 4; 1 1/2 cups per serving
Ingredients
Preparation
Step 1
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.
Step 2
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.
Step 3
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.
Nutrition Information
Step 4
(Per serving)
Step 5
Calories: 219
Step 6
Total fat: 1.5g
Step 7
Saturated: 0.5g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 0.5g
Step 10
Monounsaturated: 0.5g
Step 11
Cholesterol: 66mg
Step 12
Sodium: 253mg
Step 13
Carbohydrates: 20g
Step 14
Fiber: 4g
Step 15
Sugars: 6g
Step 16
Protein: 30g
Step 17
Calcium: 69mg
Step 18
Potassium: 804mg
Dietary Exchanges
Step 19
1/2 starch
Step 20
2 vegetable
Step 21
3 very lean meat
