t | Chicken Barley Soup low fat. low cal
3 pounds of chicken, cut in pieces
1/2 cup of uncooked barley
9 cups of water
2 tablespoons of lemon juice
3 celery stalks with leaves
1 small onion
1/2 cup of chopped onion
1/2 cup of finely chopped carrot
1/2 cup of chopped fresh parsley
1 tablespoon of salt
1/2 teaspoon of pepper, freshly ground
1/4 teaspoon of celery seed
1 1/2 cups of green beans cut, fresh |
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Place chicken, water, leaves from celery and small onion in a large saucepan. (Reserve celery stalks.) Cover saucepan and bring to a boil; reduce heat and simmer 1 1/2 hours until chicken is tender. Remove chicken. Strain broth into bowl; chill until fat sets on top. Remove fat. Remove skin and bones from chicken, discard. Cut chicken into bite-sized pieces, set aside. (My note: if you want less than 8 servings, freeze extra broth and chicken separately in meal-sized portions.) Return broth to saucepan. Chop reserved celery stalks, add to broth with chopped onion, carrot, parsley, barley, lemon juice, seasonings. Cover and simmer 20 min. Add fresh green beans and chicken; continue cooking 15 minutes or until beans are tender. Each serving 1 1/2 cup. 11 g carbohydrate, 14 g protein 5 g fat, 145 calories 2 Protein Choices, 1 fruit & veg. choice Source: Choice Cooking c. 1986 Canadian Diabetes Association Shared by Elizabeth Rodier, tested Sept 93 with substitutions. From the files of Al Rice, North PoleAlaska, Feb 1994 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip |
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