My kids always ask for leftovers of this 30-minute soup for their lunches. It’s my favorite way to get barley on the family table. The mashed squash helps make it creamy but not heavy.
—Pamela Cleghorn, Campbellsburg, IN
Takes: 30 min. • Makes: 8 servings
2 Tbsp. olive oil
1 lb. boneless skinless chicken breasts, cut into 3/4-in. pieces
1 small onion, finely chopped
1 pkg. (12 oz.) frozen mashed winter squash, thawed (about 1 1/3 cups)
3/4 cup quick-cooking barley
2 tsp. reduced-sodium taco seasoning
1/2 tsp. salt
1/4 tsp. pepper
1 carton (32 oz.) reduced-sodium chicken broth
1 can (15 oz.) black beans, rinsed and drained
2 cups frozen corn
1 cup half-and-half cream
1/2 cup salsa
1/2 cup chopped fresh cilantro
Diced avocado and chopped tomatoes, optional
1. In a 6-qt. stockpot, heat the oil over medium-high heat. Add chicken and onion; cook and stir 2-3 minutes or just until onion is tender.
2. Stir in the squash, barley, seasonings and broth; bring to a boil. Reduce heat; simmer, covered, 10-12 minutes or until barley is tender.
3. Add beans, corn, cream, salsa and cilantro; heat mixture through, stirring occasionally. If desired, serve soup with avocado and tomatoes.
Freeze option: Freeze the cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or milk if necessary.
Per Serving: 1 1/4 cups (calculated without avocado and tomatoes) equals 298 cal., 8g fat (3g sat. fat), 46mg chol., 681mg sodium, 35g carb. (4g sugars, 7g fiber), 20g pro. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.