Disclaimer: I am not a doctor, nutritionist or professional chef. I do not provide nutritional breakdowns or carb counts with my recipes. Google is a great source for that if needed. Blessed be... and happy cooking!

Thursday, November 30, 2023

Shrimp & Broccoli Stir Fry with Vegetable Barley

This recipe is adapted from one I found on the Diabetes Food Hub which is run by the American Diabetes Association. 

Instead of sweetener I opted to use a teriyaki sauce to enhance the flavor pallet, and instead of rice (???) I chose to serve a vegetable stock barley. With Wondra flour being my go-to these days for all sauces I bypassed the recommended corn starch, too. Enjoy!

Ingredients:

  • 1/4 cup vegetable stock
  • 2 tbsp rice vinegar
  • 1.5 tbsp soy sauce
  • 1 tbsp Wondra Flour
  • 1 tsp ground ginger
  • 1/tsp sriracha
  • 2 tbsp of your favorite Asian teriyaki marinade
  • 3 tbsp olive oil - divided
  • 1 clove garlic - minced
  • 1.25 lbs raw medium/large shrimp - peeled, cleaned, tails off
  • 1 lb fresh broccoli florets - parboil or nuke a couple minutes before use
  • 1 cup quick cook barley - cooked using vegetable stock
  • 1/3 cup scallions - cut into 1/4" pieces
Preparation:

In a liquid measuring cup combine vegetable stock, rice vinegar, soy sauce, Wondra flour, ginger and marinade and whisk until blended.

Start the quick cook barley according to package instructions, but swap out the water for vegetable stock. Cut up the scallions and set aside for later.

Heat 2 tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). Add the shrimp and cook until opaque, about 3-4 minutes. Using a slotted spoon, remove the shrimp and place on a plate... covered.

Heat the remaining 1 tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.

Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat.

Continue cooking until the broth mixture thickens slightly, about 1 minute.

When barley is cooked, blend in the scallions just before serving to retain a little crunch.

Blessed be... and happy cooking!