Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Stir-fried barley with chicken and bok choy

We love this dairy-free, low-calorie recipe - the barley adds another flavour profile and goes well with bok choy and succulent stir-fried chicken.

Time to make: 25 mins
Serving: 4 people

Ratings: 4.9

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Ingredients

Measurements explained

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 ½ 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

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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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.

Nutrition info (per serve)

Calories 400 cal

Kilojoules 1680 kJ

Total fat 7 g

Saturated fat 2 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: May 2017

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One comment on Stir-fried barley with chicken and bok choy

Ann Glamuzina January 21, 2022 at 1:00 pm #

This was surprisingly tasty – the barley worked really well – will definitely cook again.

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