Diabetic Living Australia — July-August 2017

Hearty chicken

and barley soup

PREPARATION AND COOKING

TIME: 1 HOUR AND 30 MINUTES

SERVES 4

1 tablespoon extra virgin olive oil

2 brown onions, finely chopped

2 carrots, finely diced

2 celery stalks, diced

2 garlic cloves, finely chopped

2 litres (8 cups) chicken stock

400g skinless chicken breast

fillet, cut into small strips

150g (¾ cup) pearl barley

200g broccoli, cut into small

bite-sized pieces

Handful flat-leaf (Italian) parsley,

leaves roughly chopped

Freshly ground black pepper

Heat the extra virgin olive oil

in a soup pot over medium heat.

Add onion and sauté for a few

minutes until translucent. Add the

carrots, celery and garlic, and sauté

for a few minutes more until soft.

Add the stock, chicken and

barley. Bring to boil, then reduce

heat until stock is simmering.

Cover with the lid and simmer

for 45-60 minutes until barley

is soft and slightly chewy.

Add broccoli and continue to

cook for 2-3 minutes until soft.

Finally, add the parsley and stir

through. Season with black

pepper. Serve in warmed bowls.

Note: To reduce salt content,

DL analysed the recipe using

Massel Salt Reduced Chicken

Style Stock Powder

nutrition info

PER SERVE 1447kJ, protein 30g,

total fat 7.6g (sat. fat 1.4g), carbs

33g, fibre 11g, sodium 903mg • Carb

exchanges 2 • GI estimate low ➤

Cook’s tip

This soup includes all you

need for a balanced meal

• it’s the Dr Joanna Bowl!
  The plant food is plentiful
  with all the vegies, the
  protein levels are high
  thanks to the chicken, the
  smart carb is the barley
  (low GI and bountiful
  fibre: one serve gets you
  a third of the way towards
  your daily target of 30g)
  and there’s a dash of
  healthy fat from the
  extra virgin olive oil.

STOCK

STORY
Dr McMillan suggests
using homemade stock,
but to ensure the soups
are suitable for people
who have diabetes,
DL has analysed the
recipes using salt-
reduced stock. See the
note at the end of each
recipe for more details.

Ta k e

stock

diabetic living JULY/AUGUST 2017 127

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