Barley Stir-Fry Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

1/2 cup pearl barley
2 tsp canola oil
1 medium red onion, diced
1 red bell pepper, seeded and diced
2 oz fresh shiitake mushrooms, stemmed and chopped
8 snow peas , cut lengthwise into thin strips
2 scallions, green and white parts, chopped
3/4 tsp ginger, grated, peeled , according to taste
1/2 cup orange juice
1 tbsp reduced sodium soy sauce
salt & freshly ground black pepper , to taste

Directions:

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.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	143.51 Kcal (601 kJ)
Calories from fat	24.42 Kcal
		% Daily Value*
Total Fat	2.71g	4%
Sodium	259.17mg	11%
Potassium	313.56mg	7%
Total Carbs	25.7g	9%
Sugars	5.45g	22%
Dietary Fiber	5.53g	22%
Protein	4.28g	9%
Vitamin C	48.5mg	81%
Vitamin A	0.7mg	25%
Iron	13.7mg	76%
Calcium	25.4mg	3%

Amount Per 100 g
Calories	97.43 Kcal (408 kJ)
Calories from fat	16.58 Kcal
		% Daily Value*
Total Fat	1.84g	4%
Sodium	175.95mg	11%
Potassium	212.87mg	7%
Total Carbs	17.45g	9%
Sugars	3.7g	22%
Dietary Fiber	3.76g	22%
Protein	2.91g	9%
Vitamin C	32.9mg	81%
Vitamin A	0.5mg	25%
Iron	9.3mg	76%
Calcium	17.3mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Cashew Vegetable Stir-Fry

Canola oil, Onion, sliced, Garlic cloves, crushed and 10 more..
African Curried Coconut Soup with Chickpeas

Canola oil, Onion (about 6 oz), chopped and 12 more..
Hearts of Palm-and-Jicama Salad

Hearts of palm, drained and rinsed and 11 more..
Shrimp Quinoa

Uncooked quinoa, rinsed, Chicken broth, Olive oil and 10 more..

Recipe Tags

Weightwatchers Points

2.3

Points
3

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

Also Try

Stir Fried Beef With Ginger

Flank steak, cut to suit stir fry, Salt, Cornstarch and 8 more..
Stir Fried Kai Lan or Broccoli

Baby kai lan or 350 g broccoli, washed and drained and 4 more..
Stir Fried Baby Veggies in Oyster Sauce

Oil, Garlic, minced, Ginger, minced, Sliced onion, Sugar and 8 more..
Cucumber Stir Fry

Cucumbers, peeled,seeded and cut into 1/2 inch pieces and 7 more..
Spinach Cashew Stir Fry

Chopped fresh spinach, Chopped portabella mushrooms and 8 more..
Easy Asian Veggie Stir Fry

Sesame oil and 11 more..
Quick Soba Stir Fry With Tofu

Uncooked soba noodles, Toasted sesame oil and 6 more..
Crunchy Stir Fried Sesame Greens

Garlic cloves, crushed, Ginger, finely grated, Peanut oil and 7 more..
Spicy Screamin’ Szechuan Stir Fry

Seitan or 12 oz diced boneless skinless chicken breasts o... and 28 more..
Asian-Style Honey Vegetable Stir Fry

Honey, Prepared stir-fry sauce, Crushed red pepper flakes and 5 more..