Makes 4 servings. Source: Washington Farmers Market Nutrition Program.
4 cups water
3 tablespoons low-sodium soy sauce
3/4 cup barley, rinsed
2 cups mushrooms, sliced
2 cloves garlic, minced
1 small onion, diced
1 celery stalk, diced
1 carrot, diced
1 teaspoon dried basil
1/4 cup chopped parsley (optional)
BRING water and soy sauce to a boil.
ADD rinsed barley and lower heat to a simmer for 20 to 30 minutes. Add remaining ingredients, except parsley.
COOK over low heat until vegetables are tender and soup is thick, about 10 minutes.
ADD chopped parsley just before serving if desired.
Nutrition information: 160 calories, 1 gram total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 430 milligrams sodium, 32 milligrams total carbohydrate, 8 grams dietary fiber, 3 grams sugars, 7 grams protein.
Ground Beef Stew
Makes 4 servings. Source: University of Minnesota Cooperative Extension Service.
1/2 pound ground beef or ground turkey
1/8 teaspoon (optional)
1/8 teaspoon pepper
1 10.75-ounce can tomato soup, condensed
1 soup can of water
6 carrots (medium, diced or sliced)
2 potatoes (medium, diced or sliced)
1 cup onion (diced)
BROWN meat. Drain fat, if any. Season lightly with salt and pepper, if desired.
ADD soup and 1 can water to pan. Add vegetables.
BRING to a boil, then simmer, covered about 25 minutes or until tender. Remove from heat, cover for last 10 minutes to thicken. Serve.
Nutrition information: 290 calories, 7 grams total fat, 3 grams saturated fat, 0 grams trans fat, 50 milligrams cholesterol, 390 milligrams sodium, 37 grams total carbohydrate, 5 grams dietary fiber, 13 grams sugars, 20 grams protein.
Canned white beans
Canned diced tomatoes
Canned condensed tomato soup
Instant brown rice
Ground beef or turkey
Fat free milk
Pantry staples: garlic powder, ground ginger, red pepper, creamy peanut butter, cinnamon, nutmeg, oil, butter, thyme, garlic cloves, soy sauce, basil, parsley
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.