Stir-fried barley with chicken and bok choy
1 cup (200g) pearl barley
2 teaspoons sesame oil
500g chicken breast fillets, thinly sliced
1 medium red onion, thinly sliced
2 teaspoons freshly grated ginger
1 medium red capsicum, seeded, thinly sliced
1 1/2 cups trimmed, halved snow peas or green beans
1 bunch bok choy, trimmed, cut into 6cm lengths
1 tablespoon reduced-salt soy sauce
1 tablespoon mirin
2 teaspoons lightly toasted sesame seeds, to serve
Total fat 7g
Saturated fat 2g
Dietary fibre 12g
- Cook barley in a large saucepan of boiling water over medium-high heat for about 25 minutes, or until al dente. Drain well.
- Meanwhile, place half the oil in a large wok over high heat. Stir-fry chicken for 2 minutes, or until browned. Transfer to a bowl and set aside.
- Return wok to high heat and add remaining oil. Stir-fry onion and ginger for 1 minute. Add capsicum and snow peas and stir-fry for 1–2 minutes, or until almost tender. Add bok choy and stir-fry for a further minute.
- Return chicken to wok with cooked barley, soy sauce and mirin. Toss together until combined and heated through. Serve garnished with sesame seeds.
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