4 lean cuts of pork loin approx. 1 inch thick

3 Tablespoons reduced-sodium soy sauce

1/4 cup lemon juice

1 Tablespoon fresh, grated gingerroot

1/2 teaspoon garlic pepper

Vegetable cooking spray

Trim any fat from pork slices and place in freezer bag.  Combine next four ingredients and pour over pork. Allow to marinate in refrigerator 8 hours or overnight.  (I’ve actually allowed these to marinate for 24 hours and they just got better.)

Remove pork from marinade, reserving marinade.  Arrange pork on grill coated with cooking spray or on a broiler rack.  Grill/broil 5 to 6 inches over medium coals or broiler 20 minutes or until pork is done, basting frequently with marinade.

This is a really quick and easy recipe for cuts of pork loin.  I originally found it in Cooking Light 87 cookbook so you can see that it’s been a family favorite for more than 25 years.

1 (1 1/4 pound) pork tenderloin, cut into 8 slices
1 teaspoon margarine
1/2 cup water
1/4 cup Chablis or other dry white wine
1/2 tsp. beef flavored bouillon granules
1/2 tsp. fennel seeds, crushed
1/4 tsp. pepper
1 tsp. cornstarch
1 Tablespoon water

Trim excess fat from pork.  Coat a large skillet with cooking spray, add margarine.  Place over medium heat until margarine melts.  Add pork, and cook 5 to 6 minutes, turning to brown evenly.  Remove pork from skillet.

Add 1/2 cup water, wine, bouillon granules, fennel seeds and pepper to skillet.  Bring to a boil and add pork. Cover, reduce heat and simmer 5 minutes until pork is tender.

Transfer pork to a serving platter: keep warm.  Dissolve cornstarch in 1 Tablespoon water.  Add to pan juices, stirring to blend.  Bring to a boil, reduce heat and simmer until thickened.  Pour over pork and serve.

Yield; 6 servings.  134 calories per serving.

I had a box of whole wheat couscous in the cabinet and went searching for a recipe to try to do something healthy with it for dinner.  I was trying to use the ingredients I had on hand so I wouldn’t have to go to the store so I used a recipe I found on the internet and then lightened it up and changed it so I could use ingredients I had on hand.  The result turned out pretty good.  Note: the recipe I found used broccoli and called for dill but I didn’t have any so I used the herbs from my garden, basil and rosemary and some peas I had in the freezer.

Ingredients:

1 cup couscous (I used whole wheat couscous)

14 oz. chicken broth

1 tsp. olive oil

1 1/2 cups frozen peas

1 tsp. fresh, chopped basil

1 tsp. fresh, chopped rosemary

zest from 1 lemon

salt and pepper

1/3 cup parmesan cheese

Directions:

  1. Combine broth and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.
  2. Meanwhile, cook peas on the stovetop or in the microwave according to package directions.
  3. Add the peas, basil, rosemary, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.

Nutrition Facts 

 

 

 

 

  6 Servings      

Amount Per Serving
  Calories 161.1
  Total Fat 2.8 g
      Saturated Fat 1.4 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 1.4 g
  Cholesterol 5.8 mg
  Sodium 427.4 mg
  Potassium 236.3 mg
  Total Carbohydrate 25.9 g
      Dietary Fiber 2.8 g
      Sugars 2.2 g
  Protein 7.8 g

Ingredients:

4 boneless, skinless chicken breasts cut into chunks about 1 1/2 to 2 inches square

1 Tbsp. olive oil

2 1/2 cups chicken broth

20 large garlic cloves

1 lemon

1/2 cup cooking sherry

salt and ground black pepper

1 tsp. cornstarch

Directions: Add oil to large skillet and heat on medium.  Add chicken pieces, salt and pepper, and saute until no longer pink.  Add chicken broth, peeled garlic cloves, sherry, juice from one lemon (I prepared couscous with this dinner and saved the zest from the lemon before I juiced it).  Cover and simmer approximately 20 to 30 minutes or until garlic cloves are soft and liquid is reduced to about a cup. 

Mix cornstarch with a couple teaspoons of water to form a slurry and slowly add it to skillet while stirring to thicken.

This would be good with rice or pasta because the sauce around the chicken was wonderful.  I fixed couscous with frozen peas, lemon zest and parmesan and it was a great side.

Nutrition Facts 

 

 

 

 

 

 

  4 Servings    

Amount Per Serving
  Calories 209.2
  Total Fat 4.3 g
      Saturated Fat 1.0 g
      Polyunsaturated Fat 0.7 g
      Monounsaturated Fat 3.2 g
  Cholesterol 58.1 mg
  Sodium 835.7 mg
  Potassium 368.4 mg
  Total Carbohydrate 10.7 g
      Dietary Fiber 0.4 g
      Sugars 1.4 g
  Protein 24.7 g

 

Vietnamese Pork Tenderloin

I tried this recipe recently out of the June issue of Cooking Light magazine and loved it!  Thought I’d get it in here before I lose it.

Ingredients

Marinade

  • 2 tablespoons sugar
  • 1 teaspoon freshly ground black pepper
  • 2 garlic cloves
  • 1 shallot, halved
  • 1 (4-inch) piece fresh lemongrass, halved
  • 1 (1-inch) piece peeled ginger, halved
  • 1 tablespoon lower-sodium soy sauce
  • 2 1/2 tablespoons fish sauce, divided
  • 1 tablespoon canola oil

1 (1-pound) pork tenderloin, trimmed and cut crosswise into 1/4-inch slices

Dipping Sauce

  • 1/3 cup grated carrot
  • 2 tablespoons sugar
  • 1/4 cup fresh lemon juice
  • 1/4 cup rice vinegar
  • 1 teaspoon minced garlic
  • 1 Thai or serrano chile, thinly sliced and divided

Filling finely chopped unsalted, dry-roasted peanuts

  • 16 basil leaves
  • 16 mint leaves
  • 2 Thai chiles, thinly sliced
    • 16 Bibb lettuce leaves (about 2 heads)
    • 1 cup cilantro leaves
    • 1 cup sliced English cucumber
    • 2 ounces
    • 1/3 cup
    • rice vermicelli

    Preparation

    1. 1. Combine first 6 ingredients in a mini food processor; pulse until coarsely ground. With processor on, add soy sauce, 1 tablespoon fish sauce, and oil; process until blended. Combine mixture and pork in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning occasionally.
    2. 2. Combine carrot and sugar in a medium bowl; let stand 10 minutes. Add juice, vinegar, 1 1/2 tablespoons fish sauce, minced garlic, and 1 sliced chile; stir until sugar dissolves.
    3. 3. Cook noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain well.
    4. 4. Preheat grill to high heat.
    5. 5. Remove pork from marinade; discard marinade. Thread pork evenly onto 6 (12-inch) skewers. Place skewers on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly charred.
    6. 6. Top each lettuce leaf evenly with pork, noodles, and remaining ingredients. Serve with dipping sauce.

    Serves 4 (serving size: 4 wraps and 3 Tbsp. sauce)

    Calories: 343, Fat; 9.9 grams

    Here’s a delicious recipe that I’ve been been fixing for a while.  It’s healthy and delicious and it serves 8.  Although the recipes says it serves 8, we don’t use nearly all the dressing so I guess the calorie content is actually a lot lower than it says.

    Ingredients

    • 1/3 cup ketchup
    • 1/2 cup distilled white vinegar
    • 3/4 cup splenda
    • 2 teaspoons salt 
    • 1 cup canola oil
    • 2 heads romaine lettuce, chopped
    • 4 ounces crumbled blue cheese
    • 2 pears - peeled, cored and chopped
    • 1/2 cup toasted chopped walnuts
    • 1/2 red onion, chopped

    Directions

    1. In a small bowl, mix ketchup, vinegar, sugar, and salt. Gradually pour in oil, stirring constantly, until well blended.
    2. In a large serving bowl, toss together lettuce, blue cheese, pears, walnuts, and red onion. Pour dressing over salad, and toss well to coat.

    Nutritional Information open nutritional information

    Amount Per Serving  Calories: 555 | Total Fat: 49.7g | Cholesterol: 14mg

    20thNovember

    Patty’s Biscuits

    1 1/2 cups self-rising flour (White Lily, Martha White, or other southern flour)

    1/2 tsp. salt

    1/8 tsp. baking soda

    5 Tablespoons unsalted butter (2 of them melted)

    1 to 1 1/8 cups buttermilk

    1 cup all-purpose flour

    Preheat oven to 475.  Spray an 8″ round cake pan with cooking spray.

    In a medium bowl, mix self-rising flour with salt and baking soda.  Add three tablespoons cut up cold butter and work with fingertips until the lumps are no larger than small peas.  Stir in buttermilk and let it stand two or three minutes.  Dough should be very wet.

    Pour all purpose flour on a plate.  Scoop up about two tablespoons of dough and drop onto plate.  Sprinkle more flour on the dough.  Gently pick up clump of dough and shape into a soft round by passing it back and forth from hand to hand, shaking off excess flour.  Place in middle of prepared pan.  Dough will spread out.

    Shape nine more biscuits the same way.  Brush the tops with melted butter and bake 16 to 18 minutes until biscuits are evenly browned.  Cool in pan before serving.  Makes 10 biscuits.

    20thNovember

    Corn Casserole

    Thanksgiving just wouldn’t be Thanksgiving without Corn Casserole. 

    2 cans Green Giant corn, drained

    1 cup sour cream

    2 Tbsp. flour

    2 Tbsp. chopped onion

    1 tsp. salt

    6 strips bacon

    Cook bacon and drain, reserving 2 Tbsp. drippings.  Saute onion in drippings until soft. Blend in salt and flour.  Add sour cream.  Do not boil.  Add corn and heat.  Top with crumbled bacon.

    20thNovember

    Cranberry Celebration

    I’m getting ready for Thanksgiving by searching high and low for everyone’s favorite recipes.  It occured to me that I should just go ahead and post them on here under My Favorites so I can always find them.  Forgive me, Chickies!  Just turn away.  I’m even frying the turkey.  One of my family’s favorites is a copy cat recipe of Kroger’s Cranberry Celebration Salad.

    Ginny Moorehouse’s Cranberry Celebration Salad.

    1 pkg cherry or strawberry Jello
    1 cup boiling liquid
    1/2 cup each orange juice and water
    1-3/4 cups cranberry sauce, jelled type
    1 cup diced celery (opt but good)
    1/2 cup chopped walnuts
    3/4 cup crushed drained pineapple
    Dissolve Jello in boiling liquid. Add cranberry sauce and blend. When it starts to congeal, add other ingredients. This will not get real firm.

    I loved Wendy’s Berry Almond Salad and enjoyed it several times this past summer.  I also managed to do a pretty good job of duplicating here for dinner using the same ingredients.  Since the salad is out of season at Wendy’s, I figured I’d better copy it in here before I forget what goes in it. 

    Picture fresh berries – plump, tangy blueberries and succulent, sliced, California strawberries resting on a bed of freshly chopped romaine and iceberg lettuce, which is tossed with a brightly colored spring mix.

     

    Surrounding the berries are California almonds roasted with sea salt, shaved natural Asiago cheese and a warm grilled chicken breast. Pulling all of this together is a delicious yet fat-

     

    free raspberry vinaigrette dressing, including the juice of the nutrient rich acai berry.

     

    hmmmm…..sounds good for dinner…………..

     

    Island Chicken with Pineapple Salsa (Chef Meg’s Makeover)

    Submitted by: CHEF_MEG

    Wow!  I tried this from Sparkpeople and it was Great!

    Ingredients

    Directions

    Open pineapple and strain to separate juice from fruit. Place juice in a baking dish. Add soy sauce, honey, garlic and red pepper to the dish and stir. Slice chicken breasts into 4 4-ounce strips. If thick, pound out to flatten with a meat mallet or rolling pin. Place chicken in the marinade and refrigerate for 2 hours or overnight. Prepare salsa by combining all ingredients. Preheat grill to medium heat or turn on broiler and place rack in the middle of the oven, about 6″ away from the heat source. Grill or broil chicken for 4-5 minutes per side or until the meat is no longer pink. Serve with fruit salsa.

    Makes 4 servings, 3 ounces cooked meat and 1/2 cup of salsa

    Recipe submitted by SparkPeople user CHEF_MEG.

    Number of Servings: 4

    Nutritional Info

    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 252.2
    • Total Fat: 1.8 g
    • Cholesterol: 65.7 mg
    • Sodium: 222.8 mg
    • Total Carbs: 32.6 g
    • Dietary Fiber: 3.5 g
    • Protein: 27.9 g
      16 ounces boneless, skinless chickenMarinade:
      1 can (8 ounces) unsweetened crushed pineapple, juice only, (reserve fruit for salsa)
      1 T low-sodium soy sauce
      1 T honey
      2 cloves garlic, minced
      1/4 t red pepper flakes

      Salsa:
      Pineapple from strained can
      1 mango, peeled and diced
      2 kiwis, peeled and diced
      1/4 c red onion, diced fine
      1 lime, juiced
      1 T cilantro, chopped
      1 T jalapeno pepper, diced fine (optional)

     

    21stAugust

    Thai Noodle Salad

    Thai Noodle Salad

    Calories: 235.9

    Fat: 6.6g

    Carbohydrates: 26.0g

    Protein: 19.4g

    Ingredients

    6 oz. dried vermicelli
    1/4 cup low-sodium soy sauce
    1/4 cup low-sodium vegetable broth
    2 tablespoons peanut butter
    1 tablespoon fresh lime juice
    1 teaspoon garlic, minced
    1 teaspoon fresh ginger, minced
    1/2 teaspoon crushed red pepper
    1 1/2 cups cooked chicken, shredded or chopped
    1 red sweet pepper, seeded and cut into thin strips
    3 green onions, cut diagonally into 1/2 inch pieces
    1/4 cup fresh cilantro, chopped
    lime wedges for garnish

    Directions

    1. Cook vermicelli according to package instructions, drain and set aside.
    2. In a medium saucepan, combine soy sauce, broth, peanut butter, lime juice, ginger and crushed red pepper. Cook over medium-low heat until peanut butter is melted.
    3. Add cooked pasta and toss to coat evenly.
    4. Stir in cooked chicken, sweet red pepper, green onions and cilantro.
    5. Serve with lime wedges.

    Serves 4.

    My friend, Stephanie, served this salad and it was delicious.  I guess I should figure up the calories when I get a chance but I want to add the recipe while I still have it.

    1 large container of spring salad mix

    12 oz container of crumbled blue cheese

    2 pints of strawberries ( chopped into bite sized pieces)

     

    Vinaigrette:

    ½ c of olive oil

    ¼ c of red wine vinegar or apple cider which every is your preference

    2 tablespoon of sugar ( I use stevia)

    Salt and pepper to taste

    Blend until combined

     

    Gently toss to together.

    This is an absolutely delicious dish that my family loves.  I know it’s healthy and low-fat but I’ve had a terrible time finding calorie counts on some of it so I’m going to do my best.

    Ingredients:

    1 Tbsp. Peanut Oil

    2 Tbsp. Fish Sauce

    2 Tbsp. Soy Sauce

    1 tsp. sugar

    8 oz. pork tenderloin (all visible fat removed, cut into thin bitesize strips

    8 Green leaf lettuce leaves

    3 Tbsp. chopped cilantro

    Nuoc Cham Sauce for dipping (recipe below)

    In  a wok or heavy pan, heat the oil, tuk trey, and soy sauce with the sugar.  Add the pork strips and stir fry over medium heat until all the liquid evaporates.  Cook the pork until it turns brown (almost caramelized, but not burnt).

    Drop spoonfuls of the cooked pork into lettuce leaves, add cilantro, roll up the lettuce leaves like an egg roll and serve with dipping sauce.  (I like to add sliced tomatoes and cucumbers to the plate and drizzle the dipping sauce over all of it.

    Note:  This recipe supposedly serves two to four but we don’t eat just a couple of these for a snack.  Since we’re making a meal of it, I would say it serves two at most.

    Calories (120 per serving: if serving two)

    Nuoc Cham Dipping Sauce

    4 crushed garlic cloves

    1/2 tsp. chili paste

    1 Tbsp. sugar or Splenda

    juice of 1 lime

    4 Tbsp. Nuoc Mam (fish sauce)

    Calories (10 or so per serving)

    These are absolutely delicious and really easy to make.  Almost forgot about this old Cooking Light Recipe that my family loves!

    1 egg, beaten

    1 egg white (lightly beaten)

    1/4 cup plus 2 tablespoons whole wheat flour

    2 tablespoons whole wheat flour

    1/2 cup skim milk

    1 Tablespoon margarine, melted

    1/8 teaspoon salt

    Pam

    2 Tablespoons (1/2 oz.) shredded extra sharp cheddar cheese

    Combine first 7 ingredients in a medium bowl: beat with an electric mixer until just smooth.

    Place a muffin pan coated with Pam in oven at 450 degrees for 2 minutes or until a drop of water sizzles when dropped in pan.  Remove pan from oven, pour one tablespoon of batter into each section.  Sprinkle each with cheese, fill sections 3/4 full with remaining batter.  Bake at 450 for 20 minutes; remove from oven and prick each popover with tines of fork.  Bake an additional 5 minutes.  Remove from pa and serve immediately.  6 popovers, 85 calories each.

     

    I found this recipe on Sparkspeople and love it!  Hope you like it as much as I do.

    Ingredients

      Salsa
      1 can (15 1/2 ounces) black beans, rinsed and drained
      1 ripe mango, peeled and finely chopped
      3 Tbsp. chopped red onion
      3 Tbsp. fresh lime juice
      2 Tbsp. chopped fresh cilantro
      1/2 jalapeño chile pepper, finely chopped (optional; if you choose to use pepper, wear plastic gloves when handling)
      Chicken
      4 boneless, skinless chicken breast halves
      2 tsp. grated lime peel
      2 Tbsp. fresh lime juice
      2 tsp. canola oil
      1/2 tsp. salt
      1/4 tsp. freshly ground black pepper

    Directions

    To make the salsa: In a medium bowl, stir together the beans, mango, onion, lime juice, cilantro, and jalapeno (if using). Set aside while grilling the chicken.

    To make the chicken: Place the chicken in a shallow dish. Add the lime peel, lime juice, oil, salt, and pepper and rub the mixture into the chicken. Cover and let stand for 15 minutes. Meanwhile, preheat the grill or broiler. If using the broiler, coat a broiler-pan rack with cooking spray.

    Place the chicken on the grill rack or broiler pan. Cook 4″ from the heat, turning once, until the chicken is no longer pink in the thickest part, 10 to 12 minutes.

    Serve the chicken with the salsa. If desired, slice the chicken into strips to serve.

    Number of Servings: 4

    Recipe submitted by SparkPeople user TABBYKAT75.

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 355.7
    • Total Fat: 4.0 g
    • Cholesterol: 103.1 mg
    • Sodium: 118.0 mg
    • Total Carbs: 30.3 g
    • Dietary Fiber: 8.5 g
    • Protein: 49.1 g

    8thAugust

    Caribbean Pork

    After eating that wonderful pork tenderloin at a Caribbean restaurant a couple weeks ago and doing my best to duplicate it, I’ve finally got a fairly good handle on a recipe.  Added up all the calories and here’s what I came up with.  This one has to be added to My Favorites!

    Caribbean Pork (I doubled this recipe because I’m feeding so many guys and they eat a lot)

    1 1/2 lb.  pork loin, trimmed and sliced into 1 inch steaks

    3/4  cups  fresh orange juice (about 2 oranges)

    3  tablespoons  fresh lime juice

    1  tablespoon  olive oil

    1  teaspoon  salt

    1  teaspoon  dried oregano

    1/2  teaspoon  ground cumin

    4  garlic cloves, chopped 

    1 yellow pepper, sliced

    large sliced onion

    2 sliced zucchini 

    1 mango, sliced              

     

    Place orange juice,  lime juice, olive oil, salt, oregano, cumin, and garlic cloves in a blender; process until smooth. Combine orange juice mixture and pork in a large zip-top plastic bag; seal and marinate in refrigerator 2 hours, turning occasionally. Remove pork from bag, reserving marinade.

    Spray a large skillet with Pam, heat to medium high and sear pork on both sides.  Reduce heat, add 1/2 reserved marinade, cover and simmer until pork is done and marinade is reduced to a thick glaze on bottom of pan.  Remove pork from pan.

    Add pepper, onion and zucchini to pan.  Give them a quick saute and then add remaining marinade.  Cook until marinade is reduced to desired level.  Serve vegetables over pork and garnish with fresh mango slices.

    To the best of my ability, I’m coming up with around 220 calories per serving.  I served this with sliced homegrown tomatoes and yellow rice and everyone loved it.

     

    Made with fresh tangy lime and peppery chili paste, this restaurant favorite is easy to make at home.

    1 1/2 lbs. flank steak
    2 teaspoons extra virgin olive oil, divided
    1/4 cup fresh lime juice
    1 Tablespoon Asian fish sauce
    1/4 tsp. chili paste or 1 tsp. minced serrano chile
    1 tsp. sugar sub
    1 cup chopped fresh cilantro
    1/2 cup chopped scallions
    1 pound green beans, trimmed
    salt and freshly ground black pepper

    Heat grill or grill pan to high.  Rub steak on both sides with 1 tsp. of the oil and season with salt and pepper.  Grill to desired doneness, about 4 minutes per side for medium rare.  Remove from heat and set on a cutting board for 5 minutes.

    Whisk together lime juice, fish sauce, chili paste, sugar sub, cilantro, and scallions in a large mixing bowl.

    Heat a saucepan of salted water to boiling.  Add beans and cook until crisp tender, about 4 minutes.  Drain.

    Thinly slice beef across the grain.  Toss with lime juice mixture, adding any meat juices that have accumulated on cutting board.  Add beans, toss and serve.

    Serves four.  319 calories per serving

    1 firm mango (130 calories)
    2 large tomatoes (45)
    1/2 cucumber, peeled and thinly sliced (20)
    1/2 red onion, sliced into rings (40)
    3 cups romaine or leafy green lettuce (40)
    1 garlic clove, crushed (4)
    2 Tbsp. vegetable oil (240)
    1 Tbsp. lemon juice (5)
    1/2 teaspoon hot pepper sauce
    salt and pepper
    Splenda or other sweetener, to taste
    chopped chives, to garnish

    Using a sharp knife, cut a thick slice from either side of the mango stone.  Peel away the skin and slice into thin strips.  Peel the remaining mango, remove the remaining flesh and slice thinly.

    Chop lettuce and top with a layer of sliced tomatoes on a large serving plate or platter.  Top with cucumber slices, followed by the mango, and finish off with the slices of red onion.

    Make the salad dressing.  Crush the garlic clove into a small bowl.  Add the oil, lemon juice, hot pepper sauce, salt, ground black pepper, and sugar.  Using a whisk or a fork, whisk these ingredients together until thoroughly mixed.

    Note: This salad is yummy and I’ve added all kinds of things to it.  I’ve added sliced apples, pineapple cubes, sliced peaches, red peppers, etc.  Just be sure to add calories for any additional ingredients.

    Drizzle the dressing evenly over the salad and garnish with chopped chives.  Serve immediately.  Makes 6 servings; Total calories 524;  90 calories per serving

    29thJanuary

    Beef Barley Soup

    Okay, let me try to write down what I did on this soup so I can do it again sometime.  As usual, I was just throwing what I had into the pot.  As far as amounts go, who knows?  I tend to cook, taste, adjust, and just keep adding stuff until I like it.  I’m just trying to remember about what I did.

    Onions (3 large) diced
    Beef Round Steak (1 pound)
    1 cup uncooked Barley
    Beef Soup Base
    4 large potatoes, diced
    Egg Noodles
    salt
    pepper
    onion powder
    garlic powder
    soy sauce

    Saute onions till tender in a large stock pot using Pam.  (Ordinarily, I would probably have sauteed some diced celery as well but I didn’t have any.)  Trim all visible fat from beef and add to pot with 6 cups water.  Add salt, pepper, garlic powder, and onion powder and bring to a boil.  Reduce heat and simmer at least three hours until meat is very tender.  Remove meat from stock and dice.  Add it back to stock. 

    Lean Beef Round is not going to give up a lot of flavor so I started adding a bunch of stuff to the stock at this point.  Added a lot more water, probably about six or seven cups and added a couple generous tablespoons of Beef Soup Base and stirred in a couple of good splashes of reduced sodium soy sauce.  I tasted the broth and it seemed a little thin so I looked around to see what I had and stirred in a couple teaspoons of steak sauce.  The stock tasted pretty good at that point so I kept it simmering while I peeled and diced some potatoes.  I didn’t want the starch from the potatoes to ruin the stock so I boiled them in another pan until tender, drained and rinsed them, and set them aside.

    I usually use quick cooking barley but didn’t have any.  I had the barley that takes 45 minutes to cook.  I added the barley and 2 1/4 cups of water to a medium saucepan, brought it to a boil, and then reduced the heat to simmer for 45 minutes. 

    After the barley was done, I added it, along with the potatoes to the soup.  I had a few egg noodles in the pantry so I stirred them in and brought the soup to a boil for ten minutes to cook the noodles. 

    The soup was really good at this point and the noodles were great in it but they started to fall apart after it was reheated a couple of times to keep it hot so I don’t know if I would add them if I was planning on reheating or keeping the soup warm in a crock pot.