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Broccoli Barley Saute Recipe

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. YIELD:6 servings


  • 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


  • 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.

Nutritional Facts

1/2 cup: 149 calories, 4g fat (0 saturated fat), 28mg cholesterol, 273mg sodium, 18g carbohydrate (0 sugars, 0 fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.

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