Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Barley | 1 cup cooked (157g) | 193 |
| Chicken | 100g cooked | 165 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Vegetable Juice | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1-1/2 cups quick-cooking barley
- 3 medium sized tomatoes, coarsely chopped
- 2 medium carrots, peeled and sliced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1-1/2 quarts low-sodium, low-fat chicken stock
- 2 cups low-sodium vegetable juice
- 4 fresh basil leaves, shredded
- ½ cup mushrooms, sliced
- Salt and pepper, to taste (optional)
- A dollop of non-fat sour cream(optional)
Directions
1.In a large saucepan, add the barley, tomatoes, carrots, onion, garlic, chicken stock, vegetable juice and basil. Raise heat until mixture starts to boil then reduce heat to medium-low, cover and cook for 10 minutes or until vegetables become tender.
2.Add mushrooms and cook for an additional 10 minutes.
3.Add salt and pepper to taste then serve in bowls topped with a dollop of sour cream (optional.)