Before you make this delicious dish, remember to soak the barley very well. This is a light, healthy lunch or dinner, especially if you are on a low-carb diet.
What you need:
• 2 green onions (sliced thinly)
• 3 c of water
• 4 tsps of toasted sesame seeds
• ½ c of pearl barley (uncooked)
• Cooking spray
• ¼ c of rice wine vinegar
• ¼ tsp of red pepper (crushed)
• 3 tbsps of brown sugar (divided)
• 1 14 oz package of tofu (organic, extra-firm, drained)
• 3 tbsps soy sauce (low sodium, divided)
• 6 c of Swiss chard (sliced thinly)
• 4 tsps of dark sesame oil (divided)
• 2 cloves of garlic (minced, divided)
• 2 tsps of fresh ginger (peeled, grated finely, divided)
How you make it:
In a medium saucepan, boil 3 cups of water. Add in the barley.
Decrease the heat. Simmer the barley for half an hour until the barley is softened.
Drain the barley and cool it a bit.
Get a large mixing bowl and combine a garlic clove, vinegar, a tablespoon of soy sauce, a tablespoon of brown sugar, and a teaspoon of ginger with a whisk. Add in the barley and chard and coat them well with the mixture. Cover the mixing bowl and chill it in the fridge for an hour.
Pre-heat your oven to 375 degrees F or 191 degrees C.
Slice the tofu into 5 pieces (an inch thick each). Dry the slices of tofu in between layers of paper towels. Let the tofu stand for about 20 minutes. Press down lightly on them once or twice.
Cut the segments of tofu into half-an-inch cubes.
In another mixing bowl, combine a teaspoon of sesame oil, 2 tablespoons of soy sauce, 2 tablespoons of brown sugar, a garlic clove, pepper, and a teaspoon of ginger with a whisk.
Add in the tofu pieces and toss them well.
Let the mixture stand for about ten minutes.
Line a baking sheet with foil and coat it with cooking spray.
Place the tofu on the prepared baking sheet. Make sure it is one layer, spread out.
Bake for half-an-hour or until the tofu is brown on all sides. Stir about three times.
Get four plates and divide the barley mix among them.
Top the servings of barley with equal parts of the tofu.
Sprinkle them with onions and sesame seeds.
Serve warm.
Enjoy!
***Each serving has 299 calories, 15 g of protein, 12.5 g of fat, 37 g of fiber, 530 mg of sodium, and no cholesterol.
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SESAME BARLEY WITH TERIYAKI TOFU AND GREENS
Before you make this delicious dish, remember to soak the barley very well. This is a light, healthy lunch or dinner, especially if you are on a low-carb diet.
What you need:
• 2 green onions (sliced thinly)
• 3 c of water
• 4 tsps of toasted sesame seeds
• ½ c of pearl barley (uncooked)
• Cooking spray
• ¼ c of rice wine vinegar
• ¼ tsp of red pepper (crushed)
• 3 tbsps of brown sugar (divided)
• 1 14 oz package of tofu (organic, extra-firm, drained)
• 3 tbsps soy sauce (low sodium, divided)
• 6 c of Swiss chard (sliced thinly)
• 4 tsps of dark sesame oil (divided)
• 2 cloves of garlic (minced, divided)
• 2 tsps of fresh ginger (peeled, grated finely, divided)
How you make it:
***Each serving has 299 calories, 15 g of protein, 12.5 g of fat, 37 g of fiber, 530 mg of sodium, and no cholesterol.