Barley, A Natural Grain, Chili Recipe

Barley - A Natural Whole Grain
Barley is a low fat, saturated fat-free, sodium- free and cholesterol- free food. Barley is also a good source of fiber and niacin. New recipes make the nutritional benefits of barley as easy as they are delicious. Best of all, it is no more complicated to cook with Barley than with rice or pasta. So the next time you think you are making a soup or some dish that you would use pasta or rice — try using Barley instead. And taste how much better this healthy alternative can be.

Barley contains soluble fiber. This type of fiber does not break down in the stomach or intestines, but when mixed with water in the body it forms a gel, which not only helps keep your digestive system "moving" but also helps lower cholesterol levels. The addition of barley or other fiber-rich foods to your diet may prove to be an easy and effective way to lower your bad cholesterol: Barley to Lower LDL Cholesterol
The ratio is 4 cups of water to 3/4 cup of Barley with a dash of salt. Stir barley and salt into briskly boiling water. Then cover, reduce heat, and simmer for 45 to 50 minutes. Remove from the heat, let stand 5 minutes. Store in refrigerator for up to 1 week.
CHICKEN BARLEY CHILI
The great taste of chili with an unexpected healthy twist.
1 (14.5 oz.) Can of diced, undrained tomatoes (can be seasoned)
1 (16 oz.) Can/jar Salsa or tomato sauce
1 (14.5 oz.) Can Fat free chicken broth
1 cup Medium Barley
4 cups water
1 tablespoon Chili Powder
1 teaspoon Cumin
1 teaspoon Coriander
1 teaspoon Allspice
1 (15 oz) can of Black beans, drained and rinsed.
1 (15 1/4 oz.) Can of whole kernel corn with peppers, undrained.
3 cups Chicken breast, cooked, and cubed (about 1 ½ lbs)
Reduced or no fat cheddar cheese (optional) or Pecorino Romano
In a 6-quart saucepan combine first 10 ingredients. Over high heat, bring to a boil, cover and reduce heat to low. Simmer for 40 minutes, stirring occasionally. Add beans, corn and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for about 5 minutes, or until barley is tender. If upon standing the chili becomes too thick, add more chicken broth or water until chili is desired consistency. Top with grated Pecorino Romano Cheese (optional).
Makes 11 one cup servings
Nutrition information per 1 cup serving: Calories: 268, Fat 3.6 g, Calories from fat 32, % calories from Fat 12%, Cholesterol 59.6 mg., sodium 698 mg, Carbohydrate 27g, Dietary Fiber 4.7 g, Protein 32g.
HEARTY VEGETABLE BARLEY SOUP
½ pound lean ground beef
½ cut chopped onion
1 clove minced garlic
7 cups water
1 (29 oz.) Can of crushed unsalted tomatoes, undrained
½ cup medium barley uncooked
½ cup chopped celery
½ cup sliced carrots
2 beef bullion cubes
½ teaspoon dried, crushed basil
1 bay leaf
1 (package) Frozen Mediterranean Vegetables
In a four quart sauce pan, brown meat, add garlic and onion; cook until tender. Drain. Stir in remaining ingredients except frozen vegetables. Cover and bring to a boil. Reduce heat; simmer 50 - 60 minutes, stirring occasionally. Add frozen vegetables; cook about 10 minutes or until tender. Additional water may be added if mixture becomes too thick, upon standing. Yields twelve one cup servings.

Mum loved the Vegetable-Beef-Barley Soup. She is 91 and loves to eat food that is easy to chew and has all the vegetables she needs. She grew up in England, surrounded by Salmon and food from her parents' vegetable garden. Porridge was one of her staples. The best compliment she can offer is that the porridge, I make, is every bit as good as her mother's. Whether it is oatmeal or barly, it's whole grain and very healthy food. We sang carols and mum joined in. She went from being melancholy to being filled with joy and laughter. The snow was gently falling when we arrived to take her back to the nursing home. She was laughing and in good-humor when we settled her in for the night. Love is food for the spirit. We know that she looks forward to each opportunity to be with us. Good food, story-telling and those precious historical tidbits that will not be lost thanks to staying in touch and caring.