Spicy Beef And Barley Soup (south Beach Friendly) (crock Pot)

Total Time: 6 hrs 15 mins Preparation Time: 15 mins Cook Time: 6 hrs

Ingredients

• Servings: 8
• 1 1/2 lbs lean stewing beef, cut into 1 inch chunks
• 1 tablespoon dried oregano, divided
• 1 teaspoon crushed red pepper flakes, divided
• 1 teaspoon low sodium salt, divided
• 6 -8 garlic cloves, minced, to taste (i use a small food processor)
• 1 medium onion, chopped
• 1 (14 ounce) can tomatoes, undrained (hunts fire roasted)
• 3 celery ribs, diced
• 2 bay leaves
• 1/2 cup pearl barley, sorted and rinsed
• 48 ounces chicken broth (low sodium, low fat)
• 8 ounces baby portabella mushrooms, sliced (can substitute with regular button mushrooms)
• 2 carrots, peeled and chopped (optional)
• 1 (14 ounce) can kidney beans, drained & rinsed

Recipe

• 1 season the stewing beef with half of the oregano, crushed red pepper and salt. sear each side in a very hot non stick frying pan (no oil) until nicely browned (on high heat).
• 2 when liquid begins to emerge from beef add the onion and mix well. cook 5 minutes more until onion begins to soften. add half the garlic and mix well. cook an additional 3-5 minutes, stirring occasionally.
• 3 add the tomatoes, celery & bay leaf, stir to mix well. pour this mixture into a crockpot or heavy bottomed stock pot.
• 4 add the barley and stir.
• 5 add the chicken broth, mushrooms, beans, carrots and remaining garlic & spices, to taste.
• 6 stir well and cook in a crockpot on high heat 6-8 hours, or simmer on stove top, 1 1/2-2 hours, stirring occasionally.
• 7 check for seasonings and adjust as needed.
• 8 serve with a hearty grain bread toasted with low fat cheese.