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    You are in: Home / Recipes / Stir-Fried Asian Barley Recipe
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    Stir-Fried Asian Barley

    Stir-Fried Asian Barley. Photo by mersaydees

    1/3 Photos of Stir-Fried Asian Barley

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    Total Time:

    Prep Time:

    Cook Time:

    30 mins

    15 mins

    15 mins

    I'mPat's Note:

    From a low GI cookbook. Times are estimated. For a vegetarian version omit bacon. Given a low GI rating.

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    Ingredients:

    Serves: 4-6

    Yield:

    lunch

    Units: US | Metric

    Directions:

    1. 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.
    2. 2
      Lightly spray a wok with canola oil spray and heat over medium heat,.
    3. 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.
    4. 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.
    5. 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.

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    Ratings & Reviews:

    • on June 12, 2013

      55

      I will do this again! I pretty much did my normal fried rice thing but used pearl barley instead of the rice. But I used the quantities of soy and sweet chili sauce. I added bacon, some leftover cooked chicken, frozen veggie mix (corn, peas & carrots) a red bell pepper. I added fresh garlic and ginger. Used a brown onion instead of spring onions because I didn't have any. I like how chewy it is... I think I would prefer this over using brown rice too. Made for AUS/NZ Recipe Swap #77

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on March 25, 2013

      45

      I made about half the recipe, cooking the barley a couple of days ago, which made this a fast dish. This can make use of whatever veggies you have handy, and I used carrot, red bell pepper, green onion and then a mix of frozen stir-fry vegetables which I always have on hand - so useful for these kinds of dishes. I did reduce the soy sauce somewhat because of the sodium, and probably need to add something else to compensate. Note that this recipe makes four entree sized servings, and it would serve more as a side dish.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on March 10, 2013

      55

      Wow! Great recipe and great flavors! Great colors, too. The entire rainbow is represented in this dish! Spectacular. Did I mention that I love this dish?! Thanks, I'mPat. Made for Aussie Kiwi Recipe Swap #74.

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (5)

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    Nutritional Facts for Stir-Fried Asian Barley

    Serving Size: 1 (170 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 466.1
     
    Calories from Fat 54
    11%
    Total Fat 6.0 g
    9%
    Saturated Fat 1.3 g
    6%
    Cholesterol 93.0 mg
    31%
    Sodium 334.3 mg
    13%
    Total Carbohydrate 89.2 g
    29%
    Dietary Fiber 19.3 g
    77%
    Sugars 5.8 g
    23%
    Protein 16.3 g
    32%

    The following items or measurements are not included:

    fat free bacon

    Broccolini

    sweet chili sauce

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