Chicken, Mushroom, and Barley Soup

Serves 8
Ingredient list: 
  • olive oil - 2 tsp
  • medium onion (diced) - 1
  • carrot(s) (diced) - 2
  • celery stalks (diced) - 3
  • white (button) mushrooms (sliced) - 1 lbs
  • low sodium chicken broth (low-sodium, fat-free) - 32 oz
  • fresh thyme - 1 sprig
  • bay leaves - 2
  • salt - 1/2 tsp
  • black pepper - 1/2 tsp
  • cooked barley - 1 cup (can substitute rice)
  • cooked chicken (shredded) - 2 cup
Preparation: 

Add oil to a soup pot over medium heat. Add the onion, carrots, celery and mushrooms. Sauté for 5 minutes.

Add broth, thyme, bay leaves, salt and pepper. Bring to a boil then reduce to a simmer, covered for 20 minutes.

Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.

Note: To bulk cook barley, add 11 oz. dry pearled (quick-cooking) barley to a pot of 4 cups boiling water. Cover, then reduce to a simmer for 10-12 minutes. Remove from heat, keep covered off the heat for 5 minutes. Makes 6 cups cooked barley. This barley can be used in any recipe calling for cooked barley. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

Per serving: 3g fat, 260mg sodium, 2g fiber, 4g sugar, 15g protein

Recipe courtesy of the American Diabetes Association.