I don't mean to brag or anything, but my roommates were literally licking the pan after this dinner:
HEARTY BEEF AND BARLEY SOUP
(makes 9 cups, 20 pts total-2 pts per cup)
2 tsp. veg. oil
1 c. sliced carrots
3/4 c. chopped onion
2 celery stalks chopped
2 tsp. bottled, minced garlic
1 (14 oz) can fat-free chicken broth
1 (14 oz) can fat-free beef broth
3 c. water
3/4 c. quick (10 minute) barley (see note below)
1 pkg. (1 lb. 1oz) cooked beef tips with gravy, such as Hormel brand
Heat the oil in a 4 qt. soup pot over high heat. Add carrots, onion, celery. Stir and cook until the begetables begin to soften, about 2 min.
Add the garlic, both cans of broth and the water; raise heat to high. Cover pot and bring mixture to a boil. Add the barley and beef (with all its gravy).
When soup begins to boil, reduce heat to medium low to maintain a very slow boil. Keep the pot covered and simmer until the barley is tender.
Stir occasionally to prevent sticking.
Note: You can use 1/2 c. medium pearl barley in place of a quick barley. Just cook until barley is tender, about 45 minutes.
2 tsp. veg. oil
1 c. sliced carrots
3/4 c. chopped onion
2 celery stalks chopped
2 tsp. bottled, minced garlic
1 (14 oz) can fat-free chicken broth
1 (14 oz) can fat-free beef broth
3 c. water
3/4 c. quick (10 minute) barley (see note below)
1 pkg. (1 lb. 1oz) cooked beef tips with gravy, such as Hormel brand
Heat the oil in a 4 qt. soup pot over high heat. Add carrots, onion, celery. Stir and cook until the begetables begin to soften, about 2 min.
Add the garlic, both cans of broth and the water; raise heat to high. Cover pot and bring mixture to a boil. Add the barley and beef (with all its gravy).
When soup begins to boil, reduce heat to medium low to maintain a very slow boil. Keep the pot covered and simmer until the barley is tender.
Stir occasionally to prevent sticking.
Note: You can use 1/2 c. medium pearl barley in place of a quick barley. Just cook until barley is tender, about 45 minutes.
APPLE BRAN MUFFINS
(2 PTS PER MUFFIN)
Ingredients
· 1 1/2 cups wheat bran
· 1 cup low-fat buttermilk
· 1 cup all-purpose flour
· 1/4 cup packed brown sugar
· 1 teaspoon baking soda
· 2 egg whites
· 1/2 apple, grated
1. In a small bowl, combine bran and buttermilk. Set aside to soak for 10 minutes.
2. Preheat oven to 350 degrees F (175 degrees C). Lightly grease muffin pan, or use paper liners.
3. In a large bowl, mix together flour, brown sugar and baking soda. Stir in bran mixture and egg whites. Fold in grated apple. Divide batter into 12 muffin cups.
4. Bake in preheated oven for 16 to 18 minutes, or until a toothpick inserted into the center comes out clean. Allow to cool for 5 minutes before removing from the pan.
Nutritional Information
Low Fat Apple Bran Muffins
Servings Per Recipe: 12
Amount Per Serving
Calories: 85
· Total Fat: 0.6g
· Cholesterol: < 1mg
· Sodium: 137mg
· Total Carbs: 18.9g
· Dietary Fiber: 3.5g
· Protein: 3.5g
I didn't take any pictures of the dinner...but here's a visual:
brown soup in a pot, brown muffins in Valentine muffin tins....hungry yet?
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