From Country Chicken Cookbook

Here's a fun way to "spice up" your skillet suppers! Barley is a nice change of pace from rice, and the veggies and peanuts add a fun and festive crunch.

*Note: When figuring the points for this recipe I counted 1 point fiber. The fiber content was not given in the nutrition data...but broccoli and barley have alot of fiber, so it was at least 1. The points value may really be lower. Colette


INGREDIENTS



* 1/2 cup quick-cooking barley
* 1/3 cup water
* 3 tablespoons soy sauce
* 2 teaspoons cornstarch
* 1 garlic clove, minced
* 1 tablespoon cooking oil
* 2 carrots, thinly sliced
* 2 cups fresh broccoli florets
* 2 green onions, sliced
* 2 cups diced cooked chicken
* 1/2 cup unsalted peanuts, optional


SERVINGS 6
CATEGORY Main Dish
METHOD Stir-Fry
PREP 20 min.
COOK 10 min.
TOTAL 30 min.


DIRECTIONS




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. 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. Add chicken an barley; heat through. Stir in peanuts if desired. Yield: 6 servings.

 



NUTRITIONAL INFO




Diabetic Exchanges: One serving (prepared with low-sodium soy sauce and without peanuts) equals 1 starch, 1 lean meat, 1 vegetable; also, 149 calories, 273 mg sodium, 28 mg cholesterol, 18 gm carbohydrate, 11 gm protein, 4 gm fat.