RECIPE 2/1 BEEF, SHIITAKE & BARLEY SOUP

February 1
Recipe 1. Beef, Shiitake & Barley Soup (6 servings)

Ingredients
3 tsp oil, divided
12 oz lean beef chuck for stew, cut into bite-size pieces
1 large onion, chopped
2 large carrots, diced
12 oz shiitake mushrooms, stems discarded and caps sliced
2 tsp minced garlic
4 cups chicken broth
2 cups water
1/2 cup barley (not quick-cooking)
3/4 tsp kosher salt, or to taste
1/4 tsp freshly ground pepper

Directions
Heat 1 tsp oil in a 5-qt pot over medium-high heat. Add beef; cook 4 to 5 minutes until brownded. With slotted spoon, transfer beef to plate.

Add remaining 2 tsp oil to pot. Saute onion and carrots 3 minutes. Add mushrooms and garlic; saute 3 minutes more.

Return beef to pot. Add broth, water, barley, salt and pepper; bring to a boil. Reduce heat and simmer, covered, 30 minutes or until meat and barley are tender. Season with salt to taste.

Calories 206, fiber 5 g.

12. TEX-MEX CHICKEN & BARLEY-STUFFED PEPPERS

12. TEX-MEX CHICKEN & BARLEY-STUFFED PEPPERS

Ingredients
4 large bell peppers, halved lengthwise through stem, seeded
Nonstick spray
8 oz lean ground chicken
1 medium onion, chopped
1 can (10 oz enchilada sauce
1/2 cup each quick-cooking barley and frozen whole-kernel corn
1/2 tsp ground cumin
1/3 cup chopped fresh cilantro

Directions
Heat broiler. Line a rimmed baking sheet with nonstick foil. Put peppers cut side down in pan; coat peppers with nonstick spray.

Broil 12 to 15 minutes, turning once or twice, until lightly charred and soft.

Meanwhile, coat a large nonstick skillet with nonstick spray, heat over medium heat.  Add chicken and onion, increase to medium-high heat and cook 5 minutes, braking up chunks of chicken with a wooden spool, until chicken and onions are lightly browned.
Add all but 1/4 cup enchilada sauce, 1 cup water, the barley, corn and cumin. Bring to boil, reduce heat, cover and simmer 10 minutes or until barley is tender. Off heat, stir in cilantro. Spoon into pepper halves; drizzle with reserved enchilada sauce.

Good with shredded romaine lettuce avocado and tomato salad.

Per serving calories 251 fat 9G saturated fat 1 g cholesterol 47 mg sodium 310 mg, carbs 32 g dietary fiber 5 g protein 14 g
note brightly colored bell peppers are a great source of antioxidants. We filled them with lean ground chicken and fiber-rich corn and barley.