Beef, Barley and Vegetable Soup

Beef, Barley and Vegetable Soup
Vegetable oil spray
3 pounds center-cut beef shank, all visible fat removed
2 quarts water
1 medium onion, peeled and quartered
1 bay leaf
1 teaspoon salt
Freshly ground black pepper to taste
3 cups peeled and diced potatoes
1 cup thickly sliced celery
1 1/4 cups peeled and thickly sliced carrots
3 tablespoons uncooked pearled barley
2 teaspoons thyme
1 teaspoon salt
Freshly ground black pepper to taste
Preheat broiler. Lightly spray a broiler pan with vegetable oil spray.
Place beef on prepared pan and place pan in broiler. Broil meat 5 minutes on each side, or until thoroughly browned.
In large stockpot, combine meat, water, onion, bay leaf, 1 teaspoon salt and pepper. Bring to a boil. Reduce heat to simmer and cook 3 hours, or until meat is tender.
Remove meat from pot and set aside. Strain broth and skim off fat. Cut meat into pieces.
Place strained broth, meat and remaining ingredients in stockpot and bring to a boil. Reduce heat and simmer 20-25 minutes, or until vegetables are tender. Serve hot.
Serves 12.
Nutrition values per serving: 136 calories, 3 g fat (1 g saturated), 12 g carbohydrates, 15 g protein, 37 mg cholesterol, 398 mg sodium.
"American Heart Association Cookbook, 5th Edition" (1998 Times Books)