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.
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 6 servings

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

Nutritional Facts

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.

Directions

  1. 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.
Originally published as Broccoli Barley Saute in Country Chicken Cookbook 1995, p45

Nutritional Facts

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.

This recipe pairs well with a full-bodied white wine.

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