P
Rock 'm Sock 'm Chili
Barley Lentil Soup
Bavarian Barley Stew
Barley Albondigas Soup
Barley and Cranberry Pork Stew
Half-Time Barley Stew


Barley Albondigas Soup         Print Friendly Version                  

Meatballs
1 pound lean ground turkey or beef
1/2 cup cooked pearl barley, cooking directions below
1/4 cup finely chopped onion
1 egg, beaten
2 tablespoons chopped fresh cilantro leaves
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Combine all ingredients and form into small walnut-size meatballs. Refrigerate until ready to use.

Soup
2-1/2 quarts fat-free chicken broth
1 can (14-1/2 ounces) chopped tomatoes
1 cup chopped onion
1 cup thinly sliced carrots
1 can (7 ounces) chopped green chilies
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3 cups cooked pearl barley, cooking directions below
1/3 cup fresh cilantro leaves

In large soup pot, combine all ingredients except cilantro. Bring to a boil and simmer for 30 minutes. Carefully add meatballs and continue to cook 20 minutes longer. Stir in cilantro and serve. Makes 12 servings.

Per serving: calories 175, protein 15g, carbohydrates 20g, fat 4g, fiber 3g, cholesterol 48mg, sodium 403mg.

To cook pearl barley
In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3-1/2 cups. NOTE: Pearl barley may be cooked ahead of time, placed in an airtight container and refrigerated or frozen for up to a week. For best results, bring refrigerated or frozen cooked barley to room temperature before using.