Chicken, Vegetable, and Barley Soup

Preparation

1. Step 1

   In a small saucepan, combine 1 cup water and the barley. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 15 to 20 minutes, or until the barley is tender. Drain and rinse in a colander. Set aside.

   Step 2

   Meanwhile, in a medium saucepan, stir together the chicken, onion, garlic, salt, pepper, and remaining 2 cups water. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the chicken is no longer pink in the center. Transfer the chicken to a cutting board, leaving the remaining soup in the pan. Set the chicken aside.

   Step 3

   Stir the tomatoes with liquid, zucchini, and yellow squash into the soup. Simmer, covered, for 5 minutes, or until the zucchini and yellow squash are tender. Meanwhile, dice the chicken. When the squashes are tender, stir the chicken, barley, and spinach into the soup. Cook for 2 minutes, or just until the spinach wilts. Remove from the heat. Stir in the lemon juice.

2. Nutrition Information

   Step 4

   (Per serving)

   Step 5

   Calories: 219

   Step 6

   Total fat: 1.5g

   Step 7

   Saturated: 0.5g

   Step 8

   Trans: 0.0g

   Step 9

   Polyunsaturated: 0.5g

   Step 10

   Monounsaturated: 0.5g

   Step 11

   Cholesterol: 66mg

   Step 12

   Sodium: 253mg

   Step 13

   Carbohydrates: 20g

   Step 14

   Fiber: 4g

   Step 15

   Sugars: 6g

   Step 16

   Protein: 30g

   Step 17

   Calcium: 69mg

   Step 18

   Potassium: 804mg

3. Dietary Exchanges

   Step 19

   1/2 starch

   Step 20

   2 vegetable

   Step 21

   3 very lean meat