Chicken & Barley Soup

As the weather tempts us with thoughts of Autumn, my mind gets busy trying to craft *comfort* foods that fit within my current dietary needs.

Hubby is a fan of Beef Barley Soup, but I only eat beef or pork once a week these days and I have all this barley to use up, so I got creative.

This #KitchenExperiment turned out better than I could have dreamt! Yum-o!

Served with Garlic Cheese Toast Spread on hubby’s homemade bread.

TIP: The step for marinating the chicken is truly optional. You can always just add it when it’s time to cook it in the IP.

Chicken & Barley Soup Recipe

Ingredients

• 1/2 tsp dried rosemary
• 1/2 tsp dried thyme
• 1.2 g (1/4 tsp) kosher salt
• 1/4 tsp ground black pepper
• 49.5 g (3 Tbsp) tomato paste
• 1 Tbsp extra virgin olive oil
• 6.25 g (1 1/4 tsp) minced garlic
• 1 1/2 lbs boneless, skinless chicken breast (cut into 1″ cubes)
• 120 g chopped carrot (about 2 medium after trimming)
• 80 gram chopped yellow onion (about 1/2 medium)
• 40 g chopped celery (about 1 medium rib after trimming)
• 32 oz low sodium chicken broth
• 108 g (1/2 cup) pearl barley, rinsed
• 1 1/2 tsp coconut aminos
• 7.5 g (1 1/2 tsp) dried parsley
• 1 tsp reduced sodium Worcestershire sauce

Directions

1. In a small bowl, whisk together 1/2 tsp dried rosemary, 1/2 tsp dried thyme, 1.2 g (1/4 tsp) kosher salt, and 1/4 tsp ground black pepper.
2. Whisk in 49.5 g (3 Tbsp) tomato paste, 1 Tbsp extra virgin olive oil, and 6.25 g (1 1/4 tsp) minced garlic.
3. To a gallon-size Ziploc bag (or large, shallow dish with lid/cling wrap) add 1″ cubed 1 1/2 lbs boneless, skinless chicken breast, seal bag and toss (or stir if using dish) to coat. If using dish, cover.
4. Transfer to fridge to marinate for 30 mins.
5. Select SAUTÉ – NORMAL on Instant Pot (IP).
6. Transfer marinated chicken to a plate, allowing excess marinade to drip off into marinade receptacle – then return chicken to fridge.
7. Pour remaining marinade into IP’s inner pot and heat 30 secs.
8. Add 120 g chopped carrot, 80 gram chopped yellow onion, and 40 g chopped celery, then sauté 3 mins.
9. Add marinated chicken and stir until well-coated, then select CANCEL.
10. Add 32 oz low sodium chicken broth, 1/2 cup pearl barley, 1 1/2 tsp coconut aminos, 1 1/2 tsp dried parsley, and 1 tsp reduced sodium Worcestershire sauce, then stir to combine.
11. Close lid, set to SEAL, then select PRESSURE COOK (or MANUAL) for 10 mins.
12. Once cooking cycle completes, do a quick release (QR) and select CANCEL. 
13. When pressure pin drops, remove lid (away from you) and add marinated chicken, ensuring chicken is fully submerged.
14. Close lid, set to SEAL, then select PRESSURE COOK (or MANUAL) for 6 mins.
15. Once cooking cycle completes, allow a natural release for 5 mins, then do a quick release (QR) of remaining pressure.
16. Remove lid and add any additional salt and/or pepper to taste. (I eat it as is. John adds pepper. As I’ve said before, we’re a pretty low sodium household, so you may want more.)

Nutrition Facts
Servings: 4
Amount per serving	2 cups
Calories	350
% Daily Value*
Total Fat 8g	10%
Saturated Fat 2g	10%
Cholesterol 85mg	28%
Sodium 750mg	33%
Total Carbohydrate 30g	11%
Dietary Fiber 6g	21%
Total Sugars 5g
Added Sugars 1g
Protein 35g
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 2mg	10%
Potassium 600mg	13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

#HighProtein #LowFat #InstantPot