Recipe: Scotch Barley Broth with Rosemary and Mustard

SCOTCH BARLEY BROTH WITH ROSEMARY AND MUSTARD

1 (32-ounce) can fat-free, reduced-sodium chicken stock or homemade chicken broth (recipe)
1 (32-ounce) can fat-free, reduced-sodium beef stock (or homemade)
2 cups water
1 cup pearl barley
1 1/2 pounds lamb, from shoulder or leg, trimmed of fat and cut into l-inch chunks
1 cup chopped onion
1 stalk celery, halved
4 carrots, trimmed, peeled, and sliced
2 large parsnips, trimmed, peeled, and sliced
2 teaspoons Dijon mustard
1 teaspoon fresh rosemary or
1/2 teaspoon dried
salt and freshly ground black pepper to taste

In a large pot, combine stocks, water, barley, lamb, onion, and celery. Bring the mixture to a boil, then reduce heat to low and cook, uncovered, until the barley and lamb are tender, about an hour. Skim and discard any foam that rises to the top during cooking.

Remove the celery from the pot and discard. Add the sliced carrots and parsnips. Stir in the mustard and rosemary, and cook for 30 minutes.

Season with salt and pepper, and cook for an additional 15 minutes.

Skim and discard any fat that has accumulated on top. Serve immediately. (Or cool the soup, refrigerate overnight, and remove any hardened fat from the surface before reheating.)

Servings: 4

Per serving: 543 calories, 25% fat (14.8 g; 5 g saturated), 33% carbs (45.9 g), 42% protein (55 g), 151 mg cholesterol, 9-3 g fiber, 637 mg sodium.

From: Elson M. Haas, M.D., author of Staying Healthy with the Seasons and A Cookbook for All Seasons
Source: Natural Health Magazine, October 2005