3 lb Chicken; in pieces
1/2 c Uncooked barley
9 c Water
2 tb Lemon Juice
3 Celery ribs; w/leaves
1 sm Onion
1/2 c Chopped onion
1/2 c Finely chopped carrot
1/2 c Chopped fresh parsley
1 tb Salt
1/2 ts Pepper; fresh ground
1/4 ts Celery seed
1 1/2 c Cut green beans cut; fresh
- or frozen, thawed
Place chicken, water, leaves from celery and small onion
in a large saucepan. (Reserve celery ribs.)
Cover saucepan and bring to a boil; reduce heat and simmer
for 1 1/2 hours until chicken is tender. Remove chicken.
Strain broth into bowl; chill until fat sets on top.
Remove fat. (Reserve for another use - UDD)
Remove skin and bones from chicken, discard. * Cut chicken
into bite-sized pieces, set aside. (Note: if you want less
than 8 servings, freeze extra broth and chicken separately
in meal-sized portions.)
Return broth to saucepan. Chop reserved celery ribs, add
to broth with chopped onion, carrot, parsley, barley,
lemon juice, seasonings. Cover and simmer 20 min.
Add fresh green beans and chicken; continue cooking 15 min
or until beans are tender.
Each serving 1 1/2 cup.
11 g carbohydrate, 14 g protein 5 g fat, 145 calories, 2
Protein Choices, 1 fruit & veg. choice
* I save the bones to make stock. And the skin, too.
Further, I sometimes add the skin (after de-fatting as
above) to some of the broth and use an immersion blender
(Cajun Motorboat) to blend/puree the skin into the mix
as a lo-fat, no flour/cornstarch thickener. - UDD
Source: Choice Cooking - 1986 Canadian Diabetes Association
Shared by Elizabeth Rodier
From the files of Al Rice, North Pole, AK - Feb 1994