Coat a large, nonstick skillet with cooking spray, add meat, and brown over medium-high heat about 5–7 minutes. Add 2 cups water and the wine; simmer uncovered over medium heat while sautéing vegetables.
In a large stockpot, melt margarine over medium heat. Add carrots, onion, celery, mushrooms, and garlic; sauté for 7–8 minutes or until onions are translucent. Add meat and cooking liquid to stockpot. Stir in broth, remaining 4 cups water, barley, black pepper, and thyme. Cover and simmer 30 minutes over medium heat, or until barley is soft; stir occasionally. Remove from heat and stir in sour cream, parsley, and salt (if desired). Serve. Reheats well.
Calories: 178 calories, Carbohydrates: 19 g, Protein: 12 g, Fat: 6 g, Saturated Fat: 2 g, Sodium: 209 mg, Fiber: 4 g
Exchanges per serving: 1 starch, 1 1/2 lean meat, 1 nonstarchy vegetable. Carbohydrate choices: 1 1/2.
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.