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Menu Plan for Winter II: Week 10, Thursday

Stir-Fried Chicken and Broccoli with Barley

Cooking time:  25 minutes for menu          Cooking schedule: see below for instructions

       This is based on a cook book called Whole Grains, by Lorna Sass.  I like the idea of doing a stir-fry on barley rather than rice.  You may have noticed that I'm trying to work more whole grains into our diet.  This worked well!  I use quick-cooking barley... Yes, I know, not as healthy as the slow variety, but still good!

Stir-Fried Chicken and Broccoli with Barley  

Total time: 25 minutes
   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: 25 minutes
Assemble all ingredients and utensils
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
Toast sesame seeds if needed
Start to cook barley
Cut onion
Cut broccoli
Slice celery, mushrooms
Mince garlic, ginger

Dissolve cornstarch in stock
Heat oils, stir-fry celery, onion, mushrooms
Add garlic, ginger, broccoli, stir-fry
Remove vegetables to plate
Remove chicken from sauce
Heat oils, add chicken, stir-fry
Return vegetables, add sauce, cover, simmer
    Pause while it all cooks
Add stock/cornstarch, stir, thicken
Add sesame seeds, stir
Arrange barley on small platter
Spoon chicken and broccoli on top and
Serve