Thai recipe from Whole Grains Council features fresh herbs, lean chicken, vegetables, and whole grain barley.
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
- 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.
- In a large skillet or wok, heat 1 tablespoon oil over high heat. Add chicken pieces and garlic; stir-fry 3 to 4 minutes.
- Add cooked barley; stir-fry an additional 3 minutes. Remove barley-chicken mixture from pan; keep warm.
- 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.
- Return barley-chicken mixture to skillet; stir-fry 3 minutes.
- Sprinkle with peanuts to garnish.
Also Check Out:
How Do I Order Healthy Curry?
Healthy Options at Thai Restaurants?
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
Find Thai flavor at restaurants from coast to coast with Healthy Dining menu choices found on HealthyDiningFinder.