Best 5 Barley Stir Fry Recipes
Welcome to the world of culinary delights, where barley takes center stage in a vibrant stir-fry symphony. This ancient grain, with its nutty flavor and chewy texture, embarks on a culinary journey, blending with an array of vegetables, sauces, and spices. From classic Chinese stir-fries to innovative vegetarian and vegan creations, barley stir-fry is a versatile dish that caters to diverse tastes and preferences. Let's embark on a culinary adventure and explore the depths of flavor that await in this extraordinary barley stir-fry escapade.
Let's cook with our recipes!
BEEF BARLEY SKILLET
This versatile dish goes together fast since it's made with quick-cooking barley. You can make it with ground turkey or chicken, and any color bell pepper that you have on hand. -Irene Tetreault, South Hadley, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a large skillet, cook beef, onion, celery and green pepper over medium-high heat until beef is no longer pink and vegetables are tender, breaking up beef into crumbles, 5-7 minutes; drain. Stir in remaining ingredients. Bring to a boil; reduce heat. Simmer, uncovered, until barley is tender, 5-10 minutes. If desired, top with chopped parsley.
Nutrition Facts : Calories 362 calories, Fat 10g fat (4g saturated fat), Cholesterol 71mg cholesterol, Sodium 707mg sodium, Carbohydrate 41g carbohydrate (11g sugars, Fiber 8g fiber), Protein 27g protein. Diabetic Exchanges
VEGETABLE BARLEY SAUTE
This wonderful side dish can easily be turned into a hearty entree by adding cooked chicken. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Side Dishes
Time 30m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Prepare barley according to package directions. In a small bowl, combine water, soy sauce and cornstarch until smooth; set aside. , In a large skillet or wok, saute garlic in oil for 15 seconds. Add carrots and beans; stir-fry for 2 minutes. Add onions; stir-fry 1 minute longer. Stir soy sauce mixture; stir into skillet. Bring to a boil; cook and stir until thickened, about 1 minute. Add barley; heat through. If desired, stir in cashews.
Nutrition Facts : Calories 148 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 458mg sodium, Carbohydrate 24g carbohydrate (3g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges
BARLEY PRIMAVERA
A variety of seasonal vegetables could be used in this recipe. Preparation time is 15 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association.
Provided by Robyn Webb
Categories Side Dish Grain Side Dish Recipes
Yield 6
Number Of Ingredients 10
Steps:
- Heat 1/4 cup of the broth in a saucepan over medium high heat. Add the garlic and onion and saute for 5 minutes. Add the carrots and saute for 5 minutes.
- Add the remaining broth and bring to a boil. Add the barley, lower the heat, cover, and simmer until the liquid is almost absorbed, about 50 minutes.
- Add the zucchini, parsley, oil, and lemon juice. Simmer for 5 more minutes; season with salt and pepper.
Nutrition Facts : Calories 149.9 calories, Carbohydrate 29.9 g, Fat 1.4 g, Fiber 6.6 g, Protein 5.4 g, SaturatedFat 0.3 g, Sodium 270.9 mg, Sugar 1.6 g
BARLEY STIR-FRY
I make this last night, we had it with a grilled chicken breast and bread sticks. Very tasty and filling. Points 2.
Provided by Dancer
Categories Oranges
Time 1h
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Bring 2 cups water to boil in deep saucepan.
- Add barley. When liquid returns to boil, reduce heat, cover, and simmer 30 to 40 minutes, or until barley is almost tender.
- Makes 2 cups cooked barley.
- Heat the oil in a medium, non-stick skillet over high heat.
- Stir-fry onion and red pepper 1 minute.
- Add mushrooms and stir-fry until they look moist, about 1 minute.
- Add snow peas, scallions, ginger, and stir-fry 15 seconds.
- Add cooked barley, orange juice, teriyaki sauce, and salt and pepper to taste, if desired.
- Cook until barley is heated through.
- Serve immediately.
Nutrition Facts : Calories 157.9, Fat 2.8, SaturatedFat 0.3, Sodium 156.1, Carbohydrate 30.9, Fiber 5.7, Sugar 6.3, Protein 4
BARLEY AND SESAME CHICKEN STIR-FRY
From: "Whole Grains Every Day, Every Way" by Lorna Sass. "Stir-fries are ideal for quick meals, especially when you have leftover cooked barley--or any other sturdy grain." "To make prep quicker still, purchase the chicken already sliced for stir-fry."
Provided by Engrossed
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- First make the sauce:.
- In a bowl, combine the sherry, soy sauce, vinegar, mustard, ginger, garlic, sesame oil, molasses and red pepper flakes.
- Slice the chicken into thin strips along the grain and place them in a small bowl. Add 3 tablespoons of the sauce and toss the chicken to coat. Set aside.
- Cut the broccoli florets from the stalks. Reserve the stalks for another purpose. Cut the florets into small pieces about 1 1/2 inches across the top.
- Heat a large wok or skillet over high heat. Add the peanut oil and swirl to coat the surface. Add the broccoli and stir-fry for 30 seconds.
- Stir in the chicken, water chestnuts, cooked barley, and remaining sauce. Cook uncovered, stirring frequently, until the chicken is cooked 3 to 4 minutes.
- Stir in sesame seeds and scallion greens. Add more soy sauce, if needed.
- Chenin Blanc is the recommended wine to drink with this dish.
- Option:.
- Vegetarian Brown Rice and Tofu Stir-Fry:.
- Instead of chicken, use 1 pound Asian-style baked tofu, cut into cubes.
- Cook for only 1 minute before adding the sesame seeds.
Nutrition Facts : Calories 598.7, Fat 14.9, SaturatedFat 3, Cholesterol 141.7, Sodium 1008.4, Carbohydrate 71.6, Fiber 11.9, Sugar 7.2, Protein 43.9
Tips:
- Prep your ingredients in advance: Cut your vegetables, cook your barley, and marinate your tofu or protein of choice before you start cooking. This will help you save time and ensure that everything is cooked evenly.
- Use a large skillet or wok: This will give you plenty of room to stir-fry your ingredients without overcrowding them. A non-stick skillet is also helpful to prevent sticking.
- Heat your skillet or wok over high heat: This will help to sear your ingredients and create a nice caramelized flavor.
- Add your vegetables in batches: Don't overcrowd the skillet or wok, or your vegetables will steam instead of stir-frying. Add them in batches and stir-fry until they are tender-crisp.
- Use a flavorful sauce: A good stir-fry sauce will add a lot of flavor to your dish. You can use a store-bought sauce or make your own using soy sauce, rice vinegar, sesame oil, and other seasonings.
- Serve immediately: Stir-fries are best served immediately after they are cooked. This will ensure that they are hot and crispy.
Conclusion:
Stir-fries are a quick, easy, and healthy way to get a delicious and nutritious meal on the table. With a little planning and preparation, you can create a stir-fry that is packed with flavor and vegetables. So next time you're looking for a weeknight meal that's both healthy and delicious, give stir-fry a try.
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