Healthy Dining Finder - Thai Barley Stir Fry
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Thai Barley Stir Fry

Thai recipe from Whole Grains Council features fresh herbs, lean chicken, vegetables, and whole grain barley.
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Makes 4 Servings

  • ½ cup whole grain barley kernels (hulled or hull-less barley)
  • 1 cup water
  • 2 Tbsp vegetable oil, divided
  • 2 boneless, skinless chicken breasts halves (~6 oz), cut into bite-size pieces
  • 2 garlic cloves, finely chopped
  • 1 cup thinly sliced eggplant
  • ½ cup chopped red bell pepper
  • ½ cup chopped onion
  • 3 Tbsp chopped fresh basil leaves
  • 1 Tbsp chopped fresh mint leaves
  • ¼ tsp red pepper flakes
  • 1 tsp granulated sugar
  • 1 Tbsp oyster sauce
  • 1 tsp low sodium soy sauce
  • 3 Tbsp chopped peanuts, unsalted
  1. Place barley and water in medium saucepan; bring to a boil. Reduce heat to low, cover and cook 50-55 minutes or until barley is tender and most of the liquid is absorbed. (NOTE: Whole grain barley rend to absorb less moisture than pearl barley, and it may be necessary to pour off any unabsorbed liquid after cooking.) Set aside.
  2. In a large skillet or wok, heat 1 tablespoon oil over high heat. Add chicken pieces and garlic; stir-fry 3 to 4 minutes.
  3. Add cooked barley; stir-fry an additional 3 minutes. Remove barley-chicken mixture from pan; keep warm.
  4. Heat remaining 1 tablespoon oil in skillet. Add eggplant, bell pepper and onion; stir-fry 3 minutes. Add basil, mint, red pepper flakes, sugar, oyster sauce and soy sauce; cook 2 more minutes.
  5. Return barley-chicken mixture to skillet; stir-fry 3 minutes.
  6. Sprinkle with peanuts to garnish.

Nutrition Information (per serving)*:
280 calories, 12 g fat, 1.5 g saturated fat, 35 mg cholesterol, 210 mg sodium, 25 g carbohydrates, 6 g fiber, 4 g sugar, 19 g protein, .5 cup vegetables.
* Recipe and nutrition information may vary by products (and/or brands) used.

Recipe courtesy of the Whole Grains Council

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