Spicy Beef And Barley Soup (South Beach Friendly) (Crock Pot) - cooking recipe

Ingredients

1 1/2 lbs lean stewing beef, cut into 1 inch chunks
1 tablespoon dried oregano, divided
1 teaspoon crushed red pepper flakes, divided
1 teaspoon low sodium salt, divided
6 -8 garlic cloves, minced, to taste (I use a small food processor)
1 medium onion, chopped
1 (14 ounce) can tomatoes, undrained (Hunts fire roasted)
3 celery ribs, diced
2 bay leaves
1/2 cup pearl barley, sorted and rinsed
48 ounces chicken broth (low sodium, low fat)
8 ounces baby portabella mushrooms, sliced (can substitute with regular button mushrooms)
2 carrots, peeled and chopped (optional)
1 (14 ounce) can kidney beans, drained & rinsed

Preparation

Season the stewing beef with half of the oregano, crushed red pepper and salt. Sear each side in a very hot non stick frying pan (no oil) until nicely browned (on high heat).
When liquid begins to emerge from beef add the onion and mix well. Cook 5 minutes more until onion begins to soften. Add half the garlic and mix well. Cook an additional 3-5 minutes, stirring occasionally.
Add the tomatoes, celery & bay leaf, stir to mix well. Pour this mixture into a crockpot or heavy bottomed stock pot.
Add the barley and stir.
Add the chicken broth, mushrooms, beans, carrots and remaining garlic & spices, to taste.
Stir well and cook in a crockpot on high heat 6-8 hours, or simmer on stove top, 1 1/2-2 hours, stirring occasionally.
Check for seasonings and adjust as needed.
Serve with a hearty grain bread toasted with low fat cheese.