- Carrots, chopped (vegetable for added nutrition)
- Onion, finely diced (for flavor enhancement)
- Garlic, minced (boosts flavor without adding calories)
- Fresh Spinach, washed (leafy green for nutrients)
- Lemon Juice (optional, for a fresh taste)
- Salt and Black Pepper (to taste, use sparingly for low-calorie option)
Note: Use "low-calorie" and "grain-rich" in your blog posts or recipes to optimize SEO. Incorporating these terms can help improve the visibility of your content when people search for similar ingredients or dietary preferences.
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### Chicken Barley Soup Low-Cal Beans and Grains Recipe
#### Introduction
Chicken barley soup is a comforting dish that's perfect for cold days or anytime you want something heartwarming yet nutritious. By incorporating low-calorie beans and grains like barley, you can create a satisfying meal without the guilt of excessive calories. This recipe uses simple ingredients and straightforward steps to ensure your family enjoys a healthy and delicious soup.
#### Ingredients
- 1 lb (450g) boneless chicken breasts, cut into small pieces
- 2 cups (360g) pearl barley
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 cup (150g) low-sodium chicken broth
- 2 cans (15 oz/425g each) black beans, rinsed and drained
- 1 can (6 oz/170g) corn, drained
- 1 tsp dried thyme
- Salt and pepper to taste
- Fresh parsley, chopped (optional)
- Olive oil or butter for sautéing
#### Equipment
- Large pot or soup pot
- Cutting board
- Chef's knife
- Measuring cups and spoons
#### Step-by-Step Instructions
1. **Prep Ingredients**
- Begin by preparing all your vegetables. Dice the onion, mince the garlic, and slice the carrots and celery.
- Rinse the pearl barley under cold water to remove any excess starch.
2. **Cooking Barley**
- In a large pot or soup pot, heat some olive oil over medium heat.
- Add the diced onions and sauté for about 5 minutes until they become translucent.
- Stir in the minced garlic and cook for an additional minute.
- Add the sliced carrots and celery, then stir well to combine.
3. **Adding Chicken**
- Increase the heat slightly and add the chicken pieces.
- Cook the chicken for approximately 10-15 minutes until it's fully cooked and no longer pink inside. Remove from the pot and set aside.
4. **Making the Soup Base**
- Return the pot to low heat.
- Add the pearl barley, chicken broth, thyme, salt, and pepper. Bring to a boil.
- Once boiling, reduce the heat to a simmer and let it cook for about 20-30 minutes until the barley is tender.
5. **Incorporating Beans and Corn**
- After the barley has cooked, add the black beans and corn to the pot.
- Stir gently to combine all ingredients. Let everything cook together for another 10-15 minutes, ensuring that the flavors meld well.
6. **Final Adjustments**
- Taste the soup and adjust seasoning as needed. If you prefer a richer flavor, you can add more thyme or even a pinch of cumin.
- Return the chicken to the pot during the last 5 minutes of cooking so it stays moist.
7. **Serving Time**
- Once ready, remove from heat and serve immediately with chopped fresh parsley if desired.
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#### Conclusion
Enjoy this delicious and nutritious chicken barley soup packed with low-calorie beans and grains. Perfect for a cozy meal that’s both comforting and healthy!