| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy | Dutch | Soups | 8 | Servings |
INGREDIENTS
| 4 | c | Water |
| 14 1/2 | oz | Reduced sodium chicken broth |
| canned about 1-3/4 cups | ||
| 1/2 | c | Chopped onion |
| 1/2 | c | Medium QUAKER Barley* |
| 2 | Garlic cloves, minced | |
| 1/2 | t | Salt, optional |
| 1/8 | t | Black pepper |
| 2 | c | Chopped broccoli, OR… |
| 9 | oz | Frozen broccoli |
| 1 1/2 | c | Skim or low-fat milk |
| 1/4 | c | All-purpose flour |
| 4 | oz | Reduced fat cheddar cheese |
| shredded |
INSTRUCTIONS
In 4-quart saucepan or Dutch oven, combine water, broth, onion, barley, garlic, salt and pepper. Bring to a boil. Reduce heat to low; cover. Simmer 30 minutes, stirring occasionally. Add broccoli; continue simmering 15 to 20 minutes or until barley and broccoli are tender. Combine 1/2 cup milk and flour, mixing until well blended. Gradually stir into soup with remaining milk and cheese. Continue cooking over medium heat about 5 minutes or until thickened, stirring occasionally. Add additional water or chicken broth if soup becomes too thick upon standing. *NOTE: To user Quick QUAKER Barley, substitute 2/3 cup quick barley for medium barley and decrease water to 3 cups. In 4-quart saucepan or Dutch oven, combine all ingredients except milk, flour and cheese. Bring to a boil. Reduce heat to low; cover. Simmer 15 to 20 minutes or until barley and broccoli are tender. Proceed as 2nd paragraph directs. Nutrition Information: 1 cup * Calories 130 * Protein 9g * Carbohydrate 17g * Fat 3g * Cholesterol 10mg * Dietary Fiber 2g * Sodium 275mg * Percent of Calories from Fat: 21% Exchanges: Starch/Bread 1, Meat 1/2, Vegetable 1 Source: Quaker's Best Barley Recipes Copyright 1992 The Quaker Oats Company Reprinted with permission from The Quaker Oats Company Electronic format courtesy of Karen Mintzias File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/barley.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 175
Calories From Fat: 68
Total Fat: 7.7g
Cholesterol: 14.2mg
Sodium: 648.4mg
Potassium: 172mg
Carbohydrates: 16.7g
Fiber: 1.5g
Sugar: 3.2g
Protein: 10g