Recipe: Barley Stir-Fry (using shitake mushrooms, snow peas, and orange juice)

BARLEY STIR-FRY

1/2 cup pearl barley
2 tsp. canola oil
1 medium red onion, diced
1 red bell pepper, seeded and diced
2 ounces fresh shiitake mushrooms, stemmed and chopped
8 snow peas, cut lengthwise into thin strips
2 scallions, green and white parts, chopped
1/2 to 1 1/2 tsp. grated peeled ginger, according to taste
1/2 cup orange juice
1 Tbsp. reduced-sodium soy sauce or teriyaki sauce
Salt and freshly ground black pepper, to taste

Bring 2 cups water to boil in deep saucepan. Add barley. When liquid returns to boil, reduce heat, cover, and simmer 30 to 40 minutes, or until barley is almost tender. Makes 2 cups cooked barley.

Heat the oil in a medium, non-stick skillet over high heat. Stir-fry onion and red pepper 1 minute.

Add mushrooms and stir-fry until they look moist, about 1 minute.

Add snow peas, scallions, ginger, and stir-fry 15 seconds.

Add cooked barley, orange juice, teriyaki sauce, and salt and pepper to taste, if desired. Cook until barley is heated through. Serve immediately.

Makes 4 servings

Per serving: 158 calories, 3 g. total fat (0 g. saturated fat), 30 g. carbohydrate, 4 g. protein, 6 g. dietary fiber, 161 mg. sodium.

Source: American Institute for Cancer Research