80--- Barley Pad Thai

I heart pad thai. It's so good and so fresh!  Here is a version made with barley in place of noodles.


Barley is high in beta-glucan, a dietary fiber that may help lower your cholesterol levels.  This grain is also very filling- great for those trying to reduce their calorie intake! One serving of barley (1/4 cup dry) contains only 80 calories but will keep you full for hours.

Barley Pad Thai
Serves 4

3/4 cup uncooked pearled barley
2 1/4 cups low sodium chicken or vegetable broth
2 tsp sesame oil
1 Tbsp minced garlic
3/4 cup dried shitake mushrooms
2 jalapeno peppers, seeded and finely diced
1 whole red bell pepper, seeded and diced
1 tsp green curry paste
1 1/4 cups lite coconut milk
1 Tbsp peanut butter
1/2 tsp soy sauce
1 Tbsp lime juice
1/4 tsp red pepper flakes
2 tsp thai chile sauce
1/2 tsp ground ginger
2 tsp brown sugar
1/2 tsp salt
1 1/2 tsp rice wine vinegar
1 cup green onions, sliced
1 cup carrots, sliced and steamed
1 cup snap peas, trimmed and steamed
1/2 cup chopped cilantro

In a large skillet, heat sesame oil over medium high heat.  Add garlic, jalapeno, and red pepper and saute until fragrant.  Add barley and 3/4 cup broth.  Continue to heat until broth is absorbed.  Stir in dried mushrooms, then continue to add broth 3/4 cup at a time, each time bringing it to a boil and allowing all to be absorbed prior to adding more.

While barley is cooking, whisk together lime juice, coconut milk, brown sugar, rice wine vinegar, ground ginger, thai chile sauce, salt, soy sauce, red pepper flakes, curry paste, brown sugar and peanut butter.  Set aside.

When all barley is fully cooked and broth is fully absorbed, stir sauce into mixture.  Add steamed peas and carrots, then fold in green onions and cilantro.  Allow mixture to heat through for 4-5 minutes, then serve!

Nutrition Info per 1 1/2 cup serving: 310 calories, 10 g fat, 10 g protein, 31 g carbohydrates, 10 g fiber