Chicken Barley Soup(Low-Fat)
A hearty, low-fat chicken and barley soup packed with vegetables and subtle herbs, perfect for a comforting, nutritious meal suitable for family dinners or meal prep.
Ingredients
- 2 c. leftover chicken or turkey, cut in small pieces ⓘ
- 1 large onion, chopped ⓘ
- 4 to 5 pieces celery, cut up ⓘ
- 3 to 4 carrots, sliced ⓘ
- 1 c. barley ⓘ
- 2 Tbsp. lemon juice ⓘ
- 1 Tbsp. sweet basil flakes
- 3 tsp. salt ⓘ
- 1 tsp. pepper ⓘ
- 1/2 tsp. garlic powder or 1 clove fresh garlic, pressed ⓘ
- water or stock ⓘ
Instructions
- Put all ingredients in a 6-quart pressure cooker and fill with water to 3/4 full.
- Optionally, use chicken or turkey stock, or add a bouillon cube if desired.
- Cook under pressure for 15 minutes.
- Run cold water over the pressure cooker until pressure releases, or remove from heat and let pressure release slowly.
Tips & Substitutions
For a thicker soup, you can puree a portion of the soup and stir it back in. If you don't have barley, quinoa or brown rice can be excellent substitutes. Fresh herbs like thyme or parsley can elevate the flavors. Adjust the salt based on your stock's saltiness. This low-fat dish is perfect for those looking for healthy chicken recipes.
Serving Suggestions
Serve the chicken barley soup hot, garnished with fresh herbs or a squeeze of lemon for brightness. It pairs beautifully with crusty whole-grain bread or a side salad for a complete meal. Consider serving it alongside a light appetizer like Baked Chicken Salad Sandwich for a delightful combination.
Storage & Reheating
Leftover chicken barley soup can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it on the stovetop over medium heat, adding a splash of water or stock if it’s too thick. It can also be frozen for up to 3 months; just ensure to leave space for expansion.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken Barley Soup(Low-Fat) contains roughly 592 calories, with 15g protein, 101g carbohydrates, and 16g fat. It is an excellent source of vitamin C (113% of the Daily Value), dietary fiber (53% of the Daily Value), and protein (29% of the Daily Value), and a good source of potassium and vitamin A. Note that it is relatively high in sodium, at 930mg per serving (40% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen chicken in this recipe?
Yes, you can use frozen chicken. Just ensure it's cooked through before adding it to the soup. Using pre-cooked frozen chicken may reduce the cooking time, so adjust accordingly.
How do I know when the soup is done cooking?
The soup is done when the barley is tender and the chicken is heated through. After releasing the pressure, check the consistency; if it's too thick, add a bit more water or stock.
Can I make this soup vegetarian?
Absolutely! Replace the chicken with a variety of vegetables like mushrooms and zucchini, and use vegetable broth instead of chicken stock. This will create a delicious vegetarian version of the soup.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).