Stir-Fried Asian Barley

Submitted by I'mPat

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

 

• Ready In: 30mins
• Ingredients: 15
• Yields: 4-6 lunch
• Serves: 4-6

ingredients

• 2 cups pearl barley (400grams/13oz)
• cooking spray
• 2 eggs (lightly beaten)
• 1⁄4 cup water (60ml/2floz)
• 1 teaspoon sesame oil
• 1 teaspoon canola oil
• 3 spring onions (scallions sliced)
• 100 g fat free bacon (3 1/2oz chopped)
• 1 celery rib (medium sliced)
• 1 red capsicum (medium bell pepper diced)
• 1 carrot (medium diced)
• 1 cup peas (155g/5oz fresh or frozen)
• 200 g Broccolini (6 1/2oz chopped)
• 2 tablespoons reduced sodium soy sauce
• 1 tablespoon sweet chili sauce

directions

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. Lightly spray a wok with canola oil spray and heat over medium heat,.
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. 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. Stir in the barley and combined soy and sweet chilli sauces and cook until heated through and then fold through the omelette and serve.

Reviews

[YnkyGrlDwndr]

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

 

[duonyte]

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.

 

[mersaydees]

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.

 

[JustJanS]

I made a half recipe of this and must say, it makes A LOT (but we managed to eat it all lol) I added in some crushed garlic, sliced my red capsicum and shredded my carrot. I added it (the carrot) right at the very end along with some fresh coriander. The broccolini here in the supermarket was very sad, so I used broccoli instead. The barley expands so much, I think the full amount of sauce ingredients would be better for a half recipe(we added heaps more soy and sweet chilli sauce at the table. This recipe is good and open to lots of variations (just think fried rice/barley) and would be good cooled down as a salad. Thanks for posting Pat.

 

[LucyS-D]

A very easy and healthy meal. I really enjoyed this and found it quite filling. Made for Aus/NZ Swap.