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Stir-Fried Barley and Squid

Stir-Fried Barley and Squid
Makes:
4
Prep Time:
15
minutes
Total Time:
25
minutes
Low Calorie
Intriguingly delicious Stir-Fried Barley and Squid features Asian -inspired flavors, bamboo shoots and trimmed asparagus. This is perfect for a special family meal or for exquisite entertaining.

In this recipe:


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Ingredients:

  • 2 tablespoons vegetable oil
  • 1 tablespoon finely chopped fresh ginger
  • 1/2 lb. thin asparagus, trimmed and cut into 1/2-inch pieces
  • 1 red bell pepper, chopped
  • 1 lb. whole squid, cleaned and cut into bite-size pieces
  • 1 cup cooked barley (1/4 cup uncooked)
  • 1 can (8 oz.) bamboo shoots, drained and coarsely chopped
  • 1 tablespoon MAGGI Instant Chicken Flavor Bouillon
  • 1 tablespoon sake (rice wine)
  • 1 tablespoon unseasoned rice vinegar
  • 1 tablespoon granulated sugar
  • 1/4 teaspoon ground white pepper
  • Mint leaves for garnish

Directions:

HEAT oil in large skillet or wok over medium-high heat. Add ginger; stir-fry for 1 minute or until fragrant. Add asparagus and bell pepper; stir-fry for 2 to 3 minutes or until vegetables are crisp-tender. Add squid, barley, bamboo shoots, bouillon, sake, vinegar, sugar and white pepper; stir-fry for 5 minutes or until squid curls. Garnish with mint; serve immediately.

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Nutrition Facts

Serving Size: 1/4 of recipe

Servings Per Recipe:

  • Calories: 260
  • Calories from Fat: 80
  • Total Fat: 9g (14% of DV)
  • Saturated Fat: 1.5g (6% of DV)
  • Cholesterol: 265mg (88% of DV)
  • Sodium: 790mg (33% of DV)
  • Carbohydrates: 24g (8% of DV)
  • Dietary Fiber: 3g (13% of DV)
  • Sugars: 5g
  • Protein: 21g
  • Vitamin A: 30% of DV
  • Vitamin C: 110% of DV
  • Calcium: 6% of DV
  • Iron: 15% of DV

*Percent Daily Values are based on a 2,000 calorie diet.

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Stir-Fried Barley and Squid

Ingredients

  • 2 tablespoons vegetable oil
  • 1 tablespoon finely chopped fresh ginger
  • 1/2 lb. thin asparagus, trimmed and cut into 1/2-inch pieces
  • 1 red bell pepper, chopped
  • 1 lb. whole squid, cleaned and cut into bite-size pieces
  • 1 cup cooked barley (1/4 cup uncooked)
  • 1 can (8 oz.) bamboo shoots, drained and coarsely chopped
  • 1 tablespoon MAGGI Instant Chicken Flavor Bouillon
  • 1 tablespoon sake (rice wine)
  • 1 tablespoon unseasoned rice vinegar
  • 1 tablespoon granulated sugar
  • 1/4 teaspoon ground white pepper
  • Mint leaves for garnish

 

Directions

HEAT oil in large skillet or wok over medium-high heat. Add ginger; stir-fry for 1 minute or until fragrant. Add asparagus and bell pepper; stir-fry for 2 to 3 minutes or until vegetables are crisp-tender. Add squid, barley, bamboo shoots, bouillon, sake, vinegar, sugar and white pepper; stir-fry for 5 minutes or until squid curls. Garnish with mint; serve immediately.

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