Vegetable Barley Saute

Name: Vegetable Barley Saute
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 4 servings.
Ingredients: 1/2 cup quick-cooking barley; 1/3 cup water; 3 tablespoons reduced-sodium soy sauce; 2 teaspoons cornstarch; 1 garlic clove, minced; 1 tablespoon canola oil; 2 carrots, thinly sliced; 1 cup cut fresh green beans (2-inch pieces); 2 green onions, sliced; 1/2 cup unsalted cashews, optional

This wonderful side dish can easily be turned into a hearty entree by adding cooked chicken.

Ingredients

1/2 cup quick-cooking barley
1/3 cup water
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 garlic clove, minced
1 tablespoon canola oil
2 carrots, thinly sliced
1 cup cut fresh green beans (2-inch pieces)
2 green onions, sliced
1/2 cup unsalted cashews, optional

Directions

Prepare barley according to package directions. In a small bowl, combine water, soy sauce and cornstarch until smooth; set aside.
In a large skillet or wok, saute garlic in oil for 15 seconds. Add carrots and beans; stir-fry for 2 minutes. Add onions; stir-fry 1 minute longer. Stir soy sauce mixture; stir into skillet. Bring to a boil; cook and stir until thickened, about 1 minute. Add barley; heat through. If desired, stir in cashews.

Nutrition Facts

2/3 cup: 148 calories, 4g fat (1g saturated fat), 0 cholesterol, 458mg sodium, 24g carbohydrate (3g sugars, 6g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.