This is one of my all- time favorite soups. I’m taking traditional chicken barley soup and adding skinny and flavorful twists. First up, I’m using turkey instead of chicken- great for turkey leftovers. Next, adding diced sweet potatoes, carrots and celery, which adds a wonderful, naturally rich sweetness to the broth. That plus onions and barley and this full bodied soup has great texture. The skinny for 1 serving, 162 calories, 2 grams of fat and 4 Weight Watchers POINTS PLUS. A regular recipe has 260 calories and 8 grams of fat. The big savings is in the sodium, mine has 418 mg and the regular recipe has 1074 mg.
Prep Time: 10 minutes
Cook time: 1 hour
1 (32 ounce) container reduced-sodium chicken broth (I like Swanson’s Organic reduced-sodium.)
1 (14 oz) can reduced- sodium chicken broth
⅔ cup dried pearl barley
1 teaspoon olive oil
2 cloves fresh garlic, minced (or 1 teaspoon from a jar)
1¼ cups carrots, sliced
1 cup celery, sliced
1 cup onions, chopped (~1 small onion)
2 cups sweet potatoes, peeled and diced (~2 sweet potatoes)
1½ cups cooked turkey breast (skin removed), diced
Fresh ground pepper, to taste
1. In a large pot add chicken broth and barley. Bring to a boil, reduce heat, cover and simmer for 15 minutes.
2. In the meantime, in a pan, add olive oil, garlic, carrots, celery, onions and sauté until vegetables are soft (~ 5 minutes)
3. Add sautéed vegetables to broth. Cook uncovered for 30 minutes
4. Add sweet potatoes and season with pepper. Continue to cook uncovered for 20 minutes.
5. Stir in cooked turkey and cook 10 minutes longer.
Makes 8 cups (each serving, 1 cup)
Barley dates back to the Stone Age. The ancient Greeks relied on barley to make bread and athletes attributed much of their strength and physical growth to their barley rich diet.
Pearled barley in high in cholesterol- lowering fiber and is low in fat. A single serving offers 11% of the RDA of iron and has a fair amount of folate and niacin.
You can find dried pearl barley in the supermarket aisle with the dried beans.
If desired, substitute chicken for the turkey.
Weight Watchers (old points) 3
Weight Watchers POINTS PLUS 4
|SKINNY FACTS: for 1 cup serving
162 cal, 2g fat, 10g protein, 26g carbs, 5g fiber, 418mg sodium, 5g sugar
|FAT FACTS: for 1 regular cup of Turkey, Barley and Sweet Potato Soup
260 cal, 8g fat, 10g protein, 26g carbs, 4.8g fiber, 1074mg sodium, 5g sugar