A garden of vegetables teams up with barley and lean chicken to make this “souper” nutritious. The cooking water from the chicken serves as a flavorful low-salt base for the soup.

　　

Ingredients

Serves 4; 1 1/2 cups per serving

　　1 cup water and 2 cups water, divided use

　　1/4 cup uncooked pearl barley

　　1 pound boneless, skinless chicken breasts, all visible fat discarded

　　1/2 cup chopped onion

　　2 medium garlic cloves, minced

　　1/4 teaspoon salt

　　1/4 teaspoon pepper

　　1 14.5-ounce can no-salt-added diced tomatoes, undrained

　　1 small zucchini, chopped

　　1 small yellow summer squash, chopped

　　2 ounces spinach (about 2 cups), coarsely chopped

　　3 tablespoons fresh lemon juice

　　

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.

　　

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

　　

Dietary Exchanges

Step 19

1/2 starch

　　

Step 20

2 vegetable

　　

Step 21

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition