Monday, May 20, 2013

Beef Barley Soup and a Veggie Barley Salad

"Nothing is more beautiful than the loveliness of the woods before sunrise."
George Washington
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Whole grain barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. When cooked, barley has a chewy texture and nutty flavor, similar to brown rice. Although soup is the most popular way to eat barley, you can use it like any other grain such as couscous or rice.

Pearl barley is the name given to barley grains with both their hull and bran layer removed, leaving a rounded, polished exterior. These grains cook faster than those with the bran layer in tact, and for this reason are sometimes sold as “quick cooking” or “easy preparation” barley. Despite losing their nutritious bran layer during processing, pearl barley is nevertheless considered a health food, as it contains a number of essential vitamins and minerals. It is commonly eaten on its own, or added to soups and stews.
Beef and Barley Soup
Ingredients:
  • 1-1/2 lbs. round steak or beef chuck
  • 2 cups thinly sliced carrots
  • 1/2 cup diced green pepper
  •  2 TB. minced cloves
  • 1 large onion chopped
  •  1- 16 oz. can chunky  tomatoes (basil, oregano)
  • 1/2 cup frozen corn
  • 1/2 cup frozen green beans
  • 2/3 cup quick cooking barley
  • 1/2 small can tomato paste
  • 1 bay leaf
  •  4- 14 oz. cans beef broth low sodium
  • 1 TB. beef bouillon granules
  •  3/4 tsp. basil
  • 1TB. dried parsley flakes
optional if soup get too thick at the end add in 1 cup V-8 juice-it adds a lot of flavor
Directions:
  • Brown meat in 2 TB. hot oil
  • Add rest of ingredients and meat into a soup pot and simmer on low for 2 hours covered-remove bay leaf before serving
  • If using a crock pot cook on high 5 hours and the last hour add in barley but use the regular kind
Veggie Barley Salad
recipe adapted from Taste of Home
Cook's notes: This recipe can be adapted to become a Go-Greek and Barley Salad by adding shredded chicken and using a prepared salad Greek dressing (Girard's Greek Feta), crumbled Feta cheese and pitted olives 
Ingredients:
  • 4 cups fat free chicken broth
  • 1 cup quick cooking barley
  • 1 medium tomato, seeded and chopped or 1 cup grape tomatoes chopped
  • 1 small zucchini, thinly sliced or cucumber
  • 1 small yellow pepper chopped
  • 2 TB. fresh parsley
  • 1/3 cup slivered almonds
Directions:
  • In a saucepan bring broth and barley to boil, reduce heat cover and simmer 10-12 or until barley is tender
  • Remove from heat let stand 5 minutes
  • In a large bowl add cooked barley, tomato, zucchini, yellow pepper, and parsley
  • Dressing-in a blender add the following and mix well-pour over barley mixture and refrigerate at least 3 hours-add almonds just before serving

Dressing
  • 3 TB. olive oil
  • 2 TB. white wine vinegar
  • 1 TB. water
  • 2 TB. lemon juice
  • 1 TB.basil
  • salt and pepper





  

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