Recipe of the Week


Prep Time: 1 Hour
Yields: 6-8 Servings

There's nothing better than a warm, hearty bowl of beefy vegetable soup on a cold January day. But the difference is this soup is a guilt-free, low-fat option still with all the flavor.

2 pounds beef stew meat, trimmed
2 cups diced onions
1 cup diced celery
1 cup diced bell peppers
¼ cup minced garlic
1 bay leaf
½ cup barley
2 cups water
1 quart low-sodium vegetable stock
1 quart low-sodium beef stock
1 large carrot, peeled and sliced
2 cups red potatoes, peeled and diced
2 (16-ounce) packages frozen mixed vegetables
1 (16-ounce) can cooked red kidney beans
¼ cup sliced green onions
salt and cracked black pepper to taste
granulated garlic to taste
¼ cup chopped parsley for garnish

In a large cast iron Dutch oven, place the meat over medium-high heat. Spray well with vegetable spray and cook until browned on all sides, stirring often. Add onions, celery, bell peppers, minced garlic and bay leaf. Sauté 3-5 minutes or until vegetables are wilted. Add barley and 2 cups water and bring to a rolling boil. Reduce to simmer and cook until liquid is reduced to ¼ cup. Add vegetable and beef stock, carrot and potatoes. Return to a rolling boil. Reduce to simmer and cook, covered, for 30–45 minutes or until meat is tender. Add mixed vegetables, kidney beans and green onions. Cover and continue cooking over low heat until barley is done. Season to taste with salt, cracked black pepper and granulated garlic. Garnish with chopped parsley. Remove bay leaf before serving. Salt substitute may be used in place of salt.

Nutritional Facts (per serving):
Calories:                       278
Total Fat:                      5g
Saturated Fat:               2g
% Calories from Fat:      15
Carbohydrates:              28g
Fiber:                            5g
Protein:                         31g


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