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Broccoli Barley Saute Recipe

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Here's a fun way to "spice up" your skillet suppers! Barley is a nice change of pace from rice, and the veggies and peanuts add a fun and festive crunch.

This recipe is:

Quick

Diabetic Friendly

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Broccoli Barley Saute Recipe

Prep/Total Time: 30 min.

Yield: 6 Servings

20 10 30

Ingredients

1/2 cup quick-cooking barley
1/3 cup water
3 tablespoons soy sauce
2 teaspoons cornstarch
1 garlic clove, minced
1 tablespoon vegetable oil
2 carrots, thinly sliced
2 cups fresh broccoli florets
2 green onions, sliced
2 cups diced cooked chicken
1/2 cup unsalted peanuts, optional

Directions

Prepare barley according to package directions. In a small bowl, combine water, soy sauce and cornstarch; set aside. In a large skillet or wok, saute garlic in oil for 15 seconds. Add carrots; stir-fry for 1 minute. add broccoli and onions; stir-fry for 2-3 minutes. Stir in soy sauce mixture; simmer and stir for 1 minute or until thickened. Add chicken an barley; heat through. Stir in peanuts if desired. Yield: 6 servings.

Diabetic Exchanges: One serving (prepared with low-sodium soy sauce and without peanuts) equals 1 starch, 1 lean meat, 1 vegetable; also, 149 calories, 273 mg sodium, 28 mg cholesterol, 18 gm carbohydrate, 11 gm protein, 4 gm fat.

Originally published as Broccoli Barley Saute in Country Chicken Cookbook , p45

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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