R E C I P E S BY M A R G I E W U E B K E R A N D D I A N E YOA K A M P H O T O S BY C H E R Y L B AC H
FOOD SCENE
Wintertime Beef and Barley Soup 2 lbs. beef stew meat, cut into 1-inch pieces 1 Tbsp. canola oil 5 cups water 4 medium carrots, chopped 4 celery ribs, chopped 1 large onion, chopped 1 can (14½ oz.) diced tomatoes, undrained 2 Tbsp. tomato paste 1/3 cup frozen peas 4 tsp. beef bouillon granules 1 tsp. dried oregano 1 tsp. thyme
1 tsp. basil 1 tsp. parsley flakes ½ tsp. salt ¼ tsp. pepper 1 cup quick-cooking barley In a Dutch oven, brown meat in oil on all sides; drain. Add water, carrots, celery, onion, tomatoes, tomato paste, peas, bouillon, and seasonings. Bring to a boil. Reduce heat; cover and simmer for 50 minutes or until meat is tender. Stir in barley; cover and simmer an additional 10 to 15 minutes longer or until barley is tender. Yields 8 servings.
Bean and Barley Soup
4 tsp. olive oil 1 large onion, chopped 1 medium fennel bulb, cored and chopped 1 clove garlic, minced 1 tsp. dried basil 1 (15 oz.) can cannellini or other white beans, rinsed 1 (14 oz.) can fire-roasted diced tomatoes 6 cups low-sodium vegetable broth ¾ cup quick-cooking barley 1 (5 oz.) package baby spinach ¼ cup grated Parmesan cheese ¼ tsp. black pepper
Heat oil in large pot over medium-high heat. Add onion, fennel, garlic, and basil; cook, stirring frequently, until tender and just beginning to brown, 6 to 8 minutes. Mash ½ cup beans. Stir the mashed and whole beans, tomatoes, broth, and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in spinach and cook until wilted, about 1 minute. Remove from heat and stir in cheese and pepper. Yields 6 to 8 servings. Per serving: 322 calories, 3.9 g total fat (0.5 g saturated fat), 19.3 g fiber and 18 g protein.
Lite Chicken Chili
4 cups chopped yellow onions (about 3 onions) 3 tsp. olive oil, plus more for chicken 1/8 cup minced garlic 2 red bell peppers, cored, seeded, and diced 2 yellow bell peppers, cored, seeded, and diced 1 tsp. chili powder 1 tsp. ground cumin ¼ tsp. cayenne pepper, or to taste 2 tsp. sea salt, plus more for chicken 2 (28 oz.) cans whole peeled tomatoes, undrained ¼ cup fresh basil, minced 3 boneless, skinless chicken breasts, cut into bite-sized pieces Freshly ground black pepper
In large pot, cook onions in oil over medium-low heat for 10 to 15 minutes, until translucent. Add garlic and cook for 1 more minute. Add bell peppers, spices, and salt. Cook for another minute, until fragrant. Crush tomatoes by hand or pulse 6 to 8 times using food processor until coarsely chopped. Add tomatoes and basil to the pot and bring to a boil. Reduce heat and simmer, uncovered, for 30 minutes, stirring occasionally. Add diced raw chicken and simmer another 20 minutes. Season to taste with black pepper. Makes 6 servings. Per serving: 244 calories, 8.5 g total fat (1.9 g saturated fat), 4.3 g fiber and 24 g protein.
16
•
C OU N TRY LIVING JANUARY 2 01 7
OEC CL January-2017- page 15-17.indd 2
12/16/16 4:16 PM