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Menu Plan for Winter I: Week 7, Monday

Stir Fried Chicken and Broccoli with Barley

Cooking time: 30 minutes for menu          Cooking schedule: see below for instructions

    This is based on a new (to me) cook book called Whole Grains, by Lorna Sass.  I like the idea of doing a stir-fry on barley rather than rice. 

Stir-Fried Chicken and Broccoli with Barley  

Total time: 25 minutes 
    I use quick-cooking barley... Yes, I know, not as healthy as the slow variety, but still good! Toast the sesame seeds first if they are not already toasted.  Add crushed red pepper flakes if you like some heat, and/or use a hotter mustard.

Stir-Fried Chicken and Broccoli with Barley Ingredients:    

 Instructions:

To toast sesame seeds:  Put them into a dry, nonstick skillet over medium heat.  Toss or stir them about in the pan until lightly golden, about 5 minutes.

Cooking schedule: 30 minutes
Assemble all food, utensils and serving dishes
Utensils: measuring cups, spoons, knives,
large skillet with lid, small saucepan with lid, small
bowl, plate

Mix sherry, soy sauce, vinegar, mustard, sugar
Cut chicken, add to sauce, stir to coat
Start to cook barley
Cut onion
Cut broccoli
Slice celery
Mince garlic, ginger

Dissolve cornstarch in stock
Heat oils, stir-fry celery, onion
Add garlic, ginger, broccoli, stir-fry
Remove vegetables to plate
Remove chicken from sauce, save sauce
Heat oils, add chicken, stir-fry
Return vegetables, add sauce, cover, simmer
Toast sesame seeds if needed
Add stock/cornstarch, to skillet, stir to thicken
Add sesame seeds, stir
Arrange barley on small platter
Spoon chicken and broccoli on top, serve