4 cup Water
14-1/2 oz Reduced sodium chicken broth (canned) about 1-3/4 cups
1/2 cup Chopped onion
1/2 cup Medium QUAKER Barley*
2 Garlic cloves; minced
1/2 teaspoon Salt (optional)
1/8 teaspoon Black pepper
2 cup Chopped broccoli; OR…
9 oz – Frozen broccoli
1-1/2 cup Skim or low-fat milk
1/4 cup All-purpose flour
4 oz Reduced fat cheddar cheese, shredded
Yield: 8 servings
In 4-quart saucepan or Dutch oven, combine water, broth, onion, barley, garlic, salt and pepper. Bring to a boil. Reduce heat to low; cover. Simmer 30 minutes, stirring occasionally. Add broccoli; continue simmering 15 to 20 minutes or until barley and broccoli are tender.
Combine 1/2 cup milk and flour, mixing until well blended. Gradually stir into soup with remaining milk and cheese. Continue cooking over medium heat about 5 minutes or until thickened, stirring occasionally. Add additional water or chicken broth if soup becomes too thick upon standing.
*NOTE:
To user Quick QUAKER Barley, substitute 2/3 cup quick barley for medium barley and decrease water to 3 cups. In 4-quart saucepan or Dutch oven, combine all ingredients except milk, flour and cheese. Bring to a boil. Reduce heat to low; cover. Simmer 15 to 20 minutes or until barley and broccoli are tender. Proceed as 2nd paragraph directs.
Nutrition Information:
1 cup * Calories 130 * Protein 9g * Carbohydrate 17g * Fat 3g * Cholesterol 10mg * Dietary Fiber 2g * Sodium 275mg * Percent of Calories from Fat: 21%
Exchanges: Starch/Bread 1, Meat 1/2, Vegetable 1