Weight Loss Dinner Recipe: Stir Fry over Barley

I can’t believe I haven’t posted this delicious low glycemic weight loss recipe yet!  It’s probably one of my top 5 favorite dinners!  This is a great way to use up random veggies left in the fridge, like carrots, broccoli, bell peppers, Anaheims, snap peas, onions, edamame, frozen green garbanzo beans, etc.  I know you’re probably used to serving stir fry over rice, but a healthier, more low glycemic and tastier option is barley!


This is a tasty and versatile recipe. Feel free to substitute another meat for the chicken and use different veggies. The secrets in the sauce!



Makes: 6 servings
Step 1
Bring water to a boil in a medium size sauce pan. Add barley and return to a boil. Turn to low and simmer for about 30 minutes until barley cooked through.
2 12 cups Water
1 cup Pearled Barley, rinsed
Step 2
Mix together in a large measuring cup.
3 tablespoons Soy Sauce
14 cup Water
2 tablespoons Extra Virgin Olive Oil
12 packet dry Italian Seasoning
Step 3
Pour 1 tablespoon sauce from Step 2 to a large skillet. Heat to medium high heat.
Step 4
Add chicken to skillet and cook all the way through. Add veggies and cook until tender. Serve chicken and veggies over barley.
1 12 pounds Chicken Breast, cut in strips
5 cups raw vegetables, washed and cut into strips I recommend using bell peppers, red onion and edamame

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One Response to Weight Loss Dinner Recipe: Stir Fry over Barley

  1. meredith says:

    ooh, looks so good! i tend to stir fry a lot because it can b a catch all for the items in my fridge. i’m sort of a MacGyver when it comes to dinnertime, you know? ;)

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