Here's a healthy soup/stew if anyone is interested. I broke down the calories and for a one cup serving it's about 150 calories. To bring the sodium level down, use low sodium chicken broth or use 1/2 chicken broth and 1/2 water.
1 tablespoon butter/margarine
1 tablespoon vegetable oil (or olive oil)
1 pound mushrooms, sliced
1 cup chopped yellow onion
1/2 cup chopped red pepper
2 carrots chopped
4-5 cups chicken broth
1/3 cup pearl barley (rinsed) (NOTE: sounds like a small amount of barley but it puffs up; also barley is a higher calorie grain so don't overindulge with the amount; as for the rinsing of it, I usually skip this because it's a pain in the butt)
1 tablespoon red vinegar
5 oz. frozen chopped spinach, thawed and squeezed dry
1 teaspoon salt (optional)
ground pepper to taste
In a large soup pot over medium heat, melt butter with oil. Add mushrooms, onion, bell pepper, and carrots. Saute until tender, about 7 minutes. Add stock, barley, and vinegar. Bring to a boil. Reduce heat to medium-low and simmer, covered, until barley is tender, about 25-30 minutes. Add spinach, salt (optional), and pepper and simmer, uncovered, for 10 minutes.