Stir-fried barley with vegies and macadamias

Cooking Appetiziers Stir-fried barley with vegies and macadamias

Make any day meat-free with this mouth-watering, low calorie stir-fry.

Lables: High fibre Low fat Low kilojoule Fish free Lactose free Milk free Shellfish free Wheat free
  1. Cook barley in a saucepan of boiling water for 20-25 minutes or until al dente. Drain well.
  2. Brush 1/2 tsp of the oil in a non-stick wok over high heat. Add egg and swirl to coat base. Cook for 1 minute or until egg is just set. Carefully remove omelette from wok. Place on a chopping board. Roll and thinly slice.
  3. Heat remaining oil in wok over high heat. Stir-fry onion, garlic, ginger and chilli for 2 minutes or until aromatic. Add mushrooms and stir-fry for 2 minutes or until golden. Add asparagus and kale. Stir-fry for 2 minutes or until tender crisp.
  4. Add barley, tamari and mirin. Stir-fry for 3 minutes or until heated through. Divide among bowls. Top with omelette. Sprinkle with macadamias. Serve with chilli sauce if desired.

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220g pearl barley
1 1/2 tsp macadamia oil
2 eggs, lightly whisked
1 red onion, thinly sliced
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
1 long fresh red chilli, deseeded, finely chopped
100g fresh shiitake mushrooms, wiped clean, thinly sliced
1 bunch asparagus, trimmed, sliced
1/2 bunch kale, trimmed and sliced
1 tbsp salt-reduced tamari
1 tbsp mirin
2 tbsp macadamias, unsalted, roasted, chopped
Hot chilli sauce, to serve

Adv

Autors
Preparation time
15
Cooking time
35
Difficulty
Medium
Serves
4 people
Method
Baking
Category
Appetiziers
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