Stir-fried barley with chicken and bok choy

Serves: 4
Time to make: 25 mins

Total cost: $ 15.28 / $ 3.82 per serve

(at time of publication)

Stir-fried barley with chicken and bok choy

Ingredients
Nutrition Info.(per serve)

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

Nutrition Info

Kilojoules 1680kJ
Calories 400cal
Protein 36g
Total fat 7g
Saturated fat 2g
Carbohydrates 40g
Sugars 8g
Dietary fibre 12g
Sodium 220mg
Calcium 90mg
Iron 4mg

Instructions

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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Author:Chrissy Freer

Photographer: Mark O'Meara

First published: May 2017