Spring Chicken & Barley Soup
From EatingWell: March/April 2009
You might think of barley as an addition to hearty, wintery soups, such as mushroom-barley or beef-barley soup, but it also works well in lighter soups like this one with chicken, asparagus and peas.
- 1 tablespoon extra-virgin olive oil
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped celery
- 2 cloves garlic, divided
- 6 cups reduced-sodium chicken broth
- 1 large bone-in chicken breast, (10-12 ounces), skin removed, trimmed
- 1/3 cup pearl barley
- 1 15-ounce can diced tomatoes
- 1 cup trimmed and diagonally sliced asparagus, (1/4 inch thick)
- 1 cup fresh or thawed frozen peas
- 1/2 teaspoon coarse salt
- Freshly ground pepper, to taste
- 1/2 cup lightly packed torn fresh basil leaves
- 1 strip orange zest, (1/2 by 2 inches)
- Heat oil in a large saucepan over medium heat; add onion and celery and cook, stirring, until beginning to soften, 2 to 4 minutes. Grate or finely chop 1 clove garlic; add to the pan and cook, stirring, until fragrant, about 1 minute. Add broth, chicken and barley. Bring to a gentle simmer. Cover and cook over low heat until the chicken is cooked through, about 20 minutes. Transfer the chicken to a plate with a slotted spoon. Return the broth to a simmer and cook until the barley is tender, 20 to 30 minutes.
- Meanwhile, shred the chicken or cut into bite-size pieces; discard the bone.
- When the barley is done, add the chicken, tomatoes and juice, asparagus, peas, salt and a grinding of pepper; return to a simmer. Cover and cook over low heat until the asparagus is tender, about 5 minutes more.
- Coarsely chop the remaining garlic clove. Gather basil, orange zest and the garlic and finely chop together. Ladle the soup into bowls and sprinkle each serving with a generous pinch of the basil mixture.
Tips & Notes
- Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 2 days. Reheat the soup, thin with broth if desired and finish with Step 4 just before serving.
Per serving: 265 calories; 6 g fat (2 g sat, 3 g mono); 39 mg cholesterol; 28 g carbohydrates; 24 g protein; 7 g fiber; 745 mg sodium; 405 mg potassium.
Nutrition Bonus: Vitamin C (40% daily value), Vitamin A (30% dv), Iron (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat
More From EatingWell
In the dog days of summer, you don’t have to turn on your stove...Icebox pies are an easy and popular summer dessert, yet they're...Celebrate the season with EatingWell's best recipes from the...
Turkey sausage is a healthy, leaner alternative to...
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
- Main Ingredient
- Ease of Preparation
- Total Time
- More than 1 hour
- March/April 2009
Connect With Us
Poll of the week
- Skillet Gnocchi with Chard & White Beans (189 comments)
- Chilaquiles Casserole (103 comments)
- Hamburger Buddy (100 comments)
- Bev's Chocolate Chip Cookies (87 comments)
- Balsamic & Parmesan Roasted Cauliflower (74 comments)
- Easy Salmon Cakes (73 comments)
- Broccoli-Cheese Chowder (72 comments)
- Mini Mushroom-&-Sausage Quiches (63 comments)
- Sauteed Chicken Breasts with Creamy Chive Sauce (58 comments)
- Beef & Bean Chile Verde (52 comments)