Stir-Fried Asian Barley
Recipe: #15640
November 05, 2014
Categories: Side Dishes, Barley, Carrot, Onions, Diabetic, Gluten-Free, Heart Healthy, Low Glycemic, No Eggs, Non-Dairy, more
"From a low GI cookbook. Times are estimated. For a vegetarian version omit bacon. Given a low GI rating."
Original is 5 servings
Ingredients
Nutritional
- Serving Size: 1 (121.8 g)
- Calories 223.3
- Total Fat - 15.5 g
- Saturated Fat - 4.7 g
- Cholesterol - 131.7 mg
- Sodium - 1171.8 mg
- Total Carbohydrate - 6.3 g
- Dietary Fiber - 1.6 g
- Sugars - 2.6 g
- Protein - 14.1 g
- Calcium - 43.5 mg
- Iron - 1.2 mg
- Vitamin C - 5 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Cook the barley in a large pan of boiling water for 40 minutes or until soft, adding more water if necessary and then drain and set aside.
Step 2
Lightly spray a wok with canola oil spray and heat over medium heat,.
Step 3
Whisk together the eggs and 2 tablespoons of the water and pour into the wok and swirl to coat, cooking the omelette until set, lifting the egg to allow the uncooked egg to run underneath and then remove the omelette and drain on absorbent paper for 5 minutes and then shred into thin strips.
Step 4
Heat the oils in the wok and add the spring onions and bacon and stir fry for 3 minutes or until soft and then add the celery, capsicum, carrot and remaining water and stir fry for 5 minutes and then add the peas and broccolini and cook until tender.
Step 5
Stir in the barley and combined soy and sweet chilli sauces and cook until heated through and then fold through the omelette and serve.
Tips
No special items needed.
0 Reviews
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