Broccoli Barley Saute

Dairy Free
Health score
16%
Broccoli Barley Saute
30 min.
6
257kcal

Suggestions

Looking for a quick, delicious, and dairy-free meal that's perfect for lunch or dinner? Look no further than this Broccoli Barley Saute! This main dish comes together in just 30 minutes and serves six, making it a great option for busy weeknights or when you're feeding a crowd. Each serving has a balanced caloric breakdown of 27.87% protein, 40.18% fat, and 31.95% carbs, ensuring you'll have plenty of energy to tackle whatever comes next.

This recipe stars fresh broccoli florets and thinly sliced carrots for a vibrant vegetable base, which is then joined by diced cooked chicken for a satisfying source of protein. Quick-cooking barley adds a delightful chew and texture, while a savory soy sauce mixture binds the dish together with a hint of garlic and a touch of sweetness from the optional unsalted peanuts.

To make this dish, simply prepare the barley according to package directions and combine it with a small bowl of water, soy sauce, and cornstarch. In a large skillet or wok, saute the garlic in vegetable oil before adding the carrots, broccoli, and green onions for a quick stir-fry. Stir in the soy sauce mixture, simmer until thickened, and then add the chicken and barley to heat everything through. Finish it off with a sprinkle of peanuts for an extra crunch, if desired.

Whether you're a cooking enthusiast or just looking for a new way to enjoy your favorite ingredients, this Broccoli Barley Saute is sure to become a staple in your recipe rotation. Serve it as a main course or alongside your favorite sides for a complete meal that's as nutritious as it is delicious. Give it a try tonight and discover a new favorite!

Ingredients

  • cups broccoli florets fresh
  •  carrots thinly sliced
  • cups roasted chicken diced cooked
  • teaspoons cornstarch 
  •  garlic clove minced
  •  spring onion sliced
  • 0.5 cup quick-cooking barley 
  • tablespoons soya sauce 
  • 0.5 cup peanuts unsalted
  • tablespoon vegetable oil 
  • 0.3 cup water 

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Prepare barley according to package directions. In a small bowl, combine water, soy sauce and cornstarch; set aside. In a large skillet or wok, saute garlic in oil for 15 seconds.
  2. Add carrots; stir-fry for 1 minute. add broccoli and onions; stir-fry for 2-3 minutes. Stir in soy sauce mixture; simmer and stir for 1 minute or until thickened.
  3. Add chicken an barley; heat through. Stir in peanuts if desired.

Nutrition Facts

Calories257kcal
Protein27.87%
Fat40.18%
Carbs31.95%

Properties

Glycemic Index
25.97
Glycemic Load
1.21
Inflammation Score
-10
Nutrition Score
18.258695654247%

Flavonoids

Luteolin
0.26mg
Kaempferol
2.48mg
Myricetin
0.03mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:256.67kcal
12.83%
Fat:11.78g
18.13%
Saturated Fat:2.21g
13.84%
Carbohydrates:21.08g
7.03%
Net Carbohydrates:15.9g
5.78%
Sugar:2.46g
2.73%
Cholesterol:35mg
11.67%
Sodium:565.45mg
24.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.39g
36.78%
Vitamin A:3648.59IU
72.97%
Vitamin K:46.45µg
44.24%
Vitamin C:29.17mg
35.35%
Vitamin B3:6.97mg
34.85%
Manganese:0.63mg
31.72%
Selenium:19.86µg
28.37%
Phosphorus:211.77mg
21.18%
Fiber:5.17g
20.69%
Vitamin B6:0.4mg
19.96%
Magnesium:58.11mg
14.53%
Potassium:423.73mg
12.11%
Folate:45.14µg
11.28%
Zinc:1.64mg
10.91%
Vitamin B2:0.18mg
10.37%
Iron:1.74mg
9.67%
Copper:0.19mg
9.6%
Vitamin B5:0.94mg
9.39%
Vitamin B1:0.12mg
8.18%
Vitamin E:1.18mg
7.88%
Calcium:44.45mg
4.44%
Vitamin B12:0.14µg
2.26%