Thai Barley Stir-Fry

May 20, 2023May 20, 20230 11
Delicious and healthy Thai Barley Stir-Fry recipe
in Main

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup water
1/2 cup pearl barley
2 tablespoons vegetable oil ( divided )
2 boneless skinless chicken breast halves , cut into bite-size pieces
2 garlic cloves , finely chopped
1 cup thinly sliced eggplant
1/2 cup chopped red bell pepper
1/2 cup chopped onion
3 tablespoons chopped fresh basil
1 tablespoon chopped fresh mint leaves
8 -10 drops hot pepper sauce
1 teaspoon granulated sugar
1 tablespoon oyster sauce
1 teaspoon soy sauce
3 tablespoons chopped peanuts
shredded red cabbage , for garnish
carrot curls , for garnish

Nutrision Information

Servings Per Recipe
4
Calories
420
Sugar
5g
Fat
17g
Thai Barley Stir-Fry is a Thai-inspired dish made with pearl barley, chicken, and plenty of vegetables such as eggplant, bell pepper, onion. This dish is a great way to have your veggies and grains all in one meal. The seasoning of this dish comes from oyster sauce, soy sauce, and hot pepper sauce. The barley is cooked in water until tender, and the chicken is stir-fried until golden-brown. Then the vegetables are added to complete this nutritious dish that is sure to please everyone at the table. The dish is usually served with a sprinkle of shredded red cabbage and a side of carrot curls. The dish is perfect for anyone who wants to add a healthy dish to their diet.

Instructions

1.In a medium-sized pot, bring water to boil then add barley. Reduce the heat to low and let it simmer for around 20 minutes until the barley is tender
2.Heat 1 tablespoon of oil in a large skillet over medium hob.
3.Add chicken and stir-fry until golden-brown and cooked thoroughly for around 7-10 minutes and then remove from skillet.
4.Add the other tablespoon of oil in the same skillet, add the garlic and cook until fragrant.
5.Add eggplant, bell pepper, and onion to the skillet.
6.Stir-fry until lightly cooked for around 5-7 minutes.
7.Add basil, mint, hot pepper sauce, sugar, oyster sauce, and soy sauce to the skillet. Mix well.
8.Mix in chicken, barley, and peanuts till everything is evenly coated with the sauce.
9.Serve with a sprinkle of shredded red cabbage and a side of carrot curls.

PROS

Thai Barley Stir-Fry is a yummy and a healthy dish which is low in fat and high in fiber and protein.
It is a great way to get your vegetables and grains in one meal.
This dish is nutritious and easy to prepare.

It is a great dish for meal planning, as it keeps well in the fridge for up to 4 days.

CONS

The stirring must be kept consistent throughout the cook to corn the veggies and chicken.
The dish might be bland without the hot pepper sauce and some of the vegetables can become mushy.

HEALTH & BENEFITS

Thai Barley Stir-Fry has several health benefits. It is packed with fiber and protein which helps in feeling full and prevents overeating. It is high in vitamins and minerals and contains low calories. It is a great dish for people who want to eat healthy without sacrificing taste. The ingredients such as eggplant and peppers have anti-inflammatory properties that help lower cholesterol levels and reduces the risk of developing heart diseases. Eating barley can help control blood sugar levels, which is essential for people with diabetes.

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