Preparación y porciones:
Para cocinar la cebada, use una proporción de 2 tazas de agua por 1 taza de cebada.
Cocine bien la proteína antes de mezclarla.
Rinde de 4 a 6 porciones.
1 cucharada de aceite de canola
1 cucharada de aceite de sésamo
2 1/2 tazas de cebada cocida
1/2 cebolla, picada finamente
2 dientes de ajo, picados
2,5 cm de jengibre fresco, picado finamente
2 tazas de verduras mixtas en cubos
½ taza de pollo, tofu, garbanzos o 1 huevo
Pimienta negra molida, al gusto
2 cebolletas, picadas finamente
1/4 taza de salsa de soja baja en sodio o aminoácidos líquidos
- Choose Veggies! Carrots Bell Peppers (Red, Green, Yellow) Zucchini/ Yellow Squash Mushrooms Broccoli Onions (yellow or white) Peas/ Edamame Green onions (for garnish) Chicken Garbanzo Egg Tofu
- In a nonstick skillet, heat the oils over medium-high heat
- Add the onion and cook until onion begins to soften
- Start adding vegetables such as carrots and bell peppers and add garlic and ginger
- Add ‘softer’ vegetables such as zucchini, squash and mushrooms to the pan, seasoning with pepper, and cooking through. (This should take 5-10 minutes)
- Once vegetables are soft add the cooked protein
- Add the cooked barley, mixing in to the vegetables and lowering the heat to medium-low
- Once everything is combined, add the soy sauce slowly, stirring until mixed in, then remove the pan from the heat
- Top with green onions and serve warm