Barley and Sesame Chicken Stir-Fry Recipe

Looking for an easy Barley and sesame chicken stir-fry recipe? Learn how to make Barley and sesame chicken stir-fry using healthy ingredients.


Submitted by lsmcd

Makes 8 servings



from "Whole Grains Every Day, Every Way" by Lorna Sass

Recipe Ingredients for Barley and sesame chicken stir-fry

1/2 cup white wine
3 tbsp tamari
2 tbsp seasoned rice vinegar
1 tbsp dijon mustard
1 tbsp fresh ginger, grated
2 cloves garlic
1 tbsp toasted sesame oil
1 tsp molasses
1/2 tsp crushed red pepper flakes
1 1/2 lb (Tyson Foods) Fresh Boneless, Skinless Chicken Breasts
1 bunch broccoli
1 tbsp peanut oil
8 oz water chestnuts
4 cups barley, pearled, cooked
1 tbsp sesame seeds
3 tbsp scallion, sliced

Recipe Directions for Barley and sesame chicken stir-fry

  1. In a bowl, combine the wine, soy sauce, vinegar, mustard, ginger, garlic, sesame oil, molasses, and red pepper flakes.

  2. Slice the chicken into think strips along the grain and place them in a small bowl. Add 3 tbsp of the sauce and toss the chicken to coat. Set aside.

  3. Cut the broccoli florets from the stalks. (Save the stalks for another purpose.) Cut the florets into small pieces about 1-1/2" across the top.

  4. Heat a large wok or skillet over high heat. Add the peanut oil and swirl to coat. Add the broccoli and stir-fry for 30 seconds.

  5. Stir in the chicken, water chestnuts, barley, and remaining sauce. cook uncovered, stirring frequently, until the chicken is cooked, 3-4 minutes. Stir in the sesame seeds and scallions. Add more soy sauce if needed.

Categories

Main Dish

Nutrition Facts
Serving Size 317.7g
Amount Per Serving
Calories
619
Calories from Fat
116
% Daily Value*
Total Fat
12.9g
20%
Saturated Fat
2.9g
14%
Trans Fat
0.0g
Cholesterol
76mg
25%
Sodium
528mg
22%
Potassium
1025mg
29%
Total Carbohydrates
85.5g
28%
Dietary Fiber
18.3g
73%
Sugars
3.1g
Protein
40.0g
Vitamin A 12% Vitamin C 127%
Calcium 11% Iron 33%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sugar
  • High in dietary fiber
  • High in manganese
  • High in niacin
  • High in selenium
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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