600 Calories or Less

Cajun Chicken, Corn & Barley Bowl

with Pickled Peppers & Sour Cream

35 MIN

2 Servings

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600 Calories or Less

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From the Test Kitchen

Here, you'll cook tender bites of Cajun-spiced chicken in a sweet and spicy glaze before serving it atop a hearty bed of barley studded with sweet corn and green beans. You'll finish the bowl off with a drizzle of sour cream and tangy pickled peppers for pops of brightness.
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Dietary Information

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600 Calories or Less

Nutrition

PER SERVING
Calories

570 Cals (est.)

View Full Nutrition

fresh

ingredients

10 oz Boneless Chicken Breast Pieces
½ cup Pearled Barley
2 ears Of Corn
1 Tbsp Cajun Spice Blend (Smoked Paprika, Ground Yellow Mustard, Onion Powder, Garlic Powder, Whole Dried Oregano, Whole Dried Thyme & Cayenne Pepper)
¼ cup Sour Cream
6 oz Green Beans
1 Tbsp Light Brown Sugar
1 Tbsp Hot Sauce
½ oz Pickled Peppadew Peppers

step-by-step

instructions

Cook Along

1 Cook the barley

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the barley and cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly.

2 Prepare the remaining ingredients

Meanwhile, wash and dry the fresh produce. Remove any husks and silks from the corn; cut the kernels off the cobs. Cut off and discard any stem ends from the green beans; cut into 2-inch pieces. Roughly chop the peppers. In a bowl combine the sour cream and 1 teaspoon of water; season with salt and pepper. To make the glaze, in a separate bowl, whisk together the sugar, 2 tablespoons of water, and as much of the hot sauce as you'd like, depending on how spicy you'd like the dish to be.

3 Cook the vegetables

In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the green bean pieces in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the corn kernels; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Transfer to a large bowl; season with salt and pepper. Wipe out the pan.

4 Cook & glaze the chicken

Pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and enough of the spice blend to coat (you may have extra). Toss to coat. In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring frequently, 2 to 3 minutes, or until browned on all sides. Add the glaze (carefully, as the liquid may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the chicken is coated and cooked through. Turn off the heat.

5 Finish the barley & serve your dish

To the bowl of cooked vegetables, add the cooked barley and a drizzle of olive oil. Stir to combine. Taste, then season with salt and pepper if desired. Serve the finished barley topped with the glazed chicken (including any glaze from the pan). Garnish with the chopped peppers and sour cream. Enjoy!