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Shrimp & Barley Stir-fry

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Ingredients

Scale
  • 1 cup pre-cooked Snappy Grains barley (fresh barley or preferably day old leftover barley
  • Tiger prawns or shrimp
  • 1 cup of chopped kale or chard (swap for any fresh, frozen or canned vegetables on-hand)
  • ½ onion diced
  • 2 shallots diced
  • 2 garlic cloves diced
  • ½ tsp diced ginger
  • 1 tsp oyster sauce
  • 1 tsp soy sauce 
  • 1 tsp olive oil
  • Optional seasoning : white pepper & black pepper, garlic powder and paprika
  • Optional: quarter wedge of lemon to squeeze over top

Instructions

  1. Fried rice works best with day-old rice to prevent soggy fried rice. The same applies for barley! Use preferably day old barley (plain or cooked in stock)
  2. Wash your shrimp in water and pat dry with a towel. Sprinkle lightly with seasonings (pepper, paprika)
  3. Add oil to the pan and heat on medium high heat.
  4. Add diced onion, shallots, garlic, ginger and shrimp  to the pan. Flip the shrimp  when they turn pinkish-red. Be careful not to overcook your prawns (about 1-2 minutes per side)!
  5. Once the shrimp  turn a pinkish-red colour and shrink slightly, remove them off the heat and place into a small bowl.
  6. Add your pre-cooked barley into the hot pan and stir-fry on medium-high heat until fully warmed and golden. Add oyster sauce and soy sauce and mix. 
  7. Turn the heat down to medium-low heat. Add the chopped kale and chard until wilted (or veggies of choice). Throw the cooked prawns back into the pan
  8. Once combined, serve and enjoy! 

Notes

Want to spruce up your leftover barley? This one-pan prawn & barley stir-fry is the perfect meal for busy parents, university students, or anyone that wants a quick but hearty meal. A fantastic meal-prep idea is cooking a batch of barley in advance, then storing it in the fridge to be used in a variety of dishes. Day-old rice is typically used in fried rice to prevent the dish from being soggy. This is a perfect way to turn leftovers into a fresh gourmet meal. Load this stir-fry with any vegetables you have on hand (e.g. frozen veg like peas and carrots, corn, leafy greens, broccoli). I love adding a variety of veggies for a fresh pop of colour and nutrients! Shrimp is a nutrient-dense food rich in protein and other essential nutrients, boasting about 20g of protein/ 3 ounces! For vegetarians/vegans, the shrimp can be swapped for any plant-based protein like tofu, tempeh, seitan, bean curd, beans and more! 

 

Barley is a delightful chewy whole grain that is packed with antioxidants and soluble fiber that helps reduce cholesterol and regulate blood sugar. Barley is also a good source of protein and iron! Snappy Grains offers two types of quick-cooking barley pouches-regular and organic, perfect for any meal!

Find it online: https://nutritionwell.ca/blog/shrimp-barley-stir-fry/