Chicken and barley soup

Barley is a whole, high-fibre grain packed with nutritional value. Barley appeals to kids because of its soft texture. This recipe freezes well.

Ingredients

• 1 tsp (5 mL) olive oil
  
• 1 cup (250 mL) diced onion
  
• 1 cup (250 mL) diced celery
  
• 2 cups (500 mL) diced carrot
  
• 1 clove garlic
  
• ½ lb (250 g) chicken breast chopped into bite-sized pieces (about 1 large breast)
  
• ½ tsp (2 mL) oregano
  
• ½ cup (125 mL) barley, rinsed
  
• * 2 cups (500 mL) 25% sodium-reduced chicken broth
  
• 4 cups (1 L) water
  
• ½ tsp (2 mL) black pepper

Directions

1. In a large stock pot, heat oil over medium heat. Cook onion, celery and carrots until onions are soft. About 10 minutes.
2. Add garlic and chicken and cook until chicken is no longer pink inside.
3. Add oregano, barley, stock and water. Bring to a boil, reduce heat to medium and cook for 1 hour.
4. Season with black pepper and serve.

Nutritional info per serving (3/4 cup / 175 ml)

• Calories: 143
  
• Protein: 11 g
  
• Total fat: 2 g
  Saturated fat: 0 g
  Cholesterol: 22 mg
• Carbohydrate: 21 g
  Dietary fibre: 3 g
• Sodium: 183 mg
  
• Potassium: 395 mg

Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2009.