Barley and Sesame Chicken Stir-Fry Recipe

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Barley and Sesame Chicken Stir-Fry
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  1. First make the sauce:.
  2. In a bowl, combine the sherry, soy sauce, vinegar, mustard, ginger, garlic, sesame oil, molasses and red pepper flakes.
  3. Slice the chicken into thin strips along the grain and place them in a small bowl. Add 3 tablespoons of the sauce and toss the chicken to coat. Set aside.
  4. Cut the broccoli florets from the stalks. Reserve the stalks for another purpose. Cut the florets into small pieces about 1 1/2 inches across the top.
  5. Heat a large wok or skillet over high heat. Add the peanut oil and swirl to coat the surface. Add the broccoli and stir-fry for 30 seconds.
  6. Stir in the chicken, water chestnuts, cooked barley, and remaining sauce. Cook uncovered, stirring frequently, until the chicken is cooked 3 to 4 minutes.
  7. Stir in sesame seeds and scallion greens. Add more soy sauce, if needed.
  8. Chenin Blanc is the recommended wine to drink with this dish.
  9. Option:.
  10. Vegetarian Brown Rice and Tofu Stir-Fry:.
  11. Instead of chicken, use 1 pound Asian-style baked tofu, cut into cubes.
  12. Cook for only 1 minute before adding the sesame seeds.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1102.63 Kcal (4616 kJ)
Calories from fat 736.43 Kcal
% Daily Value*
Total Fat 81.83g 126%
Cholesterol 178.37mg 59%
Sodium 940.04mg 39%
Potassium 909.4mg 19%
Total Carbs 60.34g 20%
Sugars 4.87g 19%
Dietary Fiber 11.37g 45%
Protein 26.52g 53%
Vitamin C 136.5mg 227%
Iron 3.6mg 20%
Calcium 110.5mg 11%
Amount Per 100 g
Calories 203.26 Kcal (851 kJ)
Calories from fat 135.75 Kcal
% Daily Value*
Total Fat 15.08g 126%
Cholesterol 32.88mg 59%
Sodium 173.28mg 39%
Potassium 167.64mg 19%
Total Carbs 11.12g 20%
Sugars 0.9g 19%
Dietary Fiber 2.1g 45%
Protein 4.89g 53%
Vitamin C 25.2mg 227%
Iron 0.7mg 20%
Calcium 20.4mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 28.1
  • 29

Good Points

  • saturated fat free

Bad Points

  • High in Sodium,
  • High in Total Fat

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