Directions:
- In a medium saucepan, melt 1 tablespoon of the butter. Add the barley and cook over moderately high heat, stirring until fragrant and lightly browned, about 5 minutes. Add 3 cups of water and 1 teaspoon of salt and bring to a boil.
- Cover and cook over low heat until the barley is tender and the water is absorbed, about 20 minutes.
- Meanwhile, in a large deep skillet, bring 1/2 inch of water to a boil. Add the broccoli florets, cover and cook just until bright green, about 2 minutes.
- Drain and pat dry. Wipe out the skillet and melt 1 tablespoon of the butter in the olive oil.
- Add the broccoli stems and stir-fry over high heat until crisp-tender, about 2 minutes. Add the shallots, ginger and jalapeño and stir-fry for 1 minute.
- Add the broccoli florets, season with salt and stir-fry for 2 minutes.
- Off the heat, stir in the barley and scallion and the remaining 1 tablespoon of butter. Transfer to a bowl and serve warm.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 372.65 Kcal (1560 kJ) | ||
| Calories from fat | 152.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.96g | 26% | |
|---|---|---|---|
| Cholesterol | 22.9mg | 8% | |
| Sodium | 64.99mg | 3% | |
| Potassium | 804.5mg | 17% | |
| Total Carbs | 47.87g | 16% | |
| Sugars | 4.9g | 20% | |
| Dietary Fiber | 13.46g | 54% | |
| Protein | 11.16g | 22% | |
| Vitamin C | 157.1mg | 262% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 3.7mg | 20% | |
| Calcium | 104.6mg | 10% | |
| Amount Per 100 g | |||
| Calories | 147.67 Kcal (618 kJ) | ||
| Calories from fat | 60.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.72g | 26% | |
|---|---|---|---|
| Cholesterol | 9.07mg | 8% | |
| Sodium | 25.76mg | 3% | |
| Potassium | 318.8mg | 17% | |
| Total Carbs | 18.97g | 16% | |
| Sugars | 1.94g | 20% | |
| Dietary Fiber | 5.33g | 54% | |
| Protein | 4.42g | 22% | |
| Vitamin C | 62.2mg | 262% | |
| Iron | 1.5mg | 20% | |
| Calcium | 41.5mg | 10% | |
* 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.
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