Soup’s on With MyPlate
Ashley
Svaty,
Nutrition, Food Safety and Health Agent
One of my
favorite things about cooler weather is the satisfaction of including more soup
to meal plans. I like these one-pot wonders for their easy prep, flexibility,
and nutritional value. By the end of
this blog, you will discover just how healthy, nutritious and delicious soup
can be. Keep reading for a healthy beef
and barley soup that is sure to win over a crowd!
MyPlate is
a reminder to find your healthy eating style and build it throughout your
lifetime. Everything you eat and drink matters. The right mix can help you be
healthier now and in the future. This means focusing on a variety of foods,
choosing foods and beverages with less saturated fat, sodium, and added sugars,
starting with small changes, and supporting healthy eating for everyone.
MyPlate
helps you recognize that half of your plate should be filled with vegetables
and fruits. On the other side you will see that you also need grains and
protein. Not to be overlooked, dairy products are also part of a balanced diet.
Upon closer
look at MyPlate, you will see that you need slightly more vegetables than fruit
and slightly more grains than protein. Within the grain foods, MyPlate
guidelines recommend that half of your grain sources come from whole grains
such as oatmeal, whole wheat bread products, or whole grain pasta. These
guidelines also recommend lean protein sources such as lean beef, fish, chicken,
or beans.
Is it any
wonder that soups can often include all of these food groups? Evaluate the
recipe below to see how easy it is to incorporate a large number of the food
groups in a single soup entrée. Then, identify side dishes you could add to
round out the meal so that all five food groups are present:
Beef and Barley Soup (makes 7 one cup servings)
Ingredients:
- 2 teaspoons canola oil
- 1 pound boneless beef round steak, cubed
- 2 carrots, sliced
- ½ cup onion, chopped
- 1 cup fresh mushrooms, sliced
- 1 cup celery, chopped
- 48 ounces of reduced sodium beef broth
- 14 ounces petite cut diced tomatoes, no added salt
- 2 bay leaves
- ½ cup uncooked barley
- 1 cup frozen peas
Directions
- Wash hands with soap and water for 20 seconds.
- Cook beef on medium heat in a Dutch oven for 5 minutes or until browned, stirring frequently.
- Remove beef and set aside. Sauté onions, celery, mushrooms, and carrots until tender but crisp, about 5 minutes. Chop vegetables on a clean and sanitized cutting board to prevent cross contamination.
- Add beef, broth, bay leaves, and tomatoes and bring to a boil. Cover and reduce heat to simmer.
- Continue simmering 1 hour. Add barley and frozen peas and bring back to a boil. Reduce heat to simmer and continue cooking 30 minutes, or until barley is tender.
- Discard bay leaves.
- Serve and refrigerate leftovers within two hours in a shallow dish to allow for rapid cooling.
Nutrition
facts per serving: Calories: 228, Total fat: 3g, Sodium: 553mg, Carbohydrate: 22g,
Fiber: 5g, Protein: 24g.
