Cajun Chicken, Corn & Barley Bowl with Scallions & Sour Cream
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Cajun Chicken, Corn & Barley Bowl

with Scallions & Sour Cream

35 MIN
2 Servings
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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. You'll finish the bowl off with a drizzle of sour cream.
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Dietary Information

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600 Calories or Less Nutritionist's Pick
  • Nutrition
    PER SERVING
  • Calories
    530 Cals (est.)
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fresh
ingredients
Cajun Chicken, Corn & Barley Bowl with Scallions & Sour Cream
Title
  • 10 oz Boneless Chicken Breast Pieces
  • ½ cup Pearled Barley
  • 2 ears 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
  • 1 Tbsp Hot Sauce
  • 2 tsps Honey
  • 2 Scallions
Cook the barley
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.

Prepare the ingredients
2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Remove any husks and silks from the corn; cut the kernels off the cobs. Thinly slice the scallions, separating the white bottoms and hollow green tops. 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 honey, 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.

Cook the corn
3 Cook the corn

In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the corn kernels and sliced white bottoms of the scallions; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened (be careful, as the corn may pop as it cooks). Transfer to a large bowl; season with salt and pepper. Wipe out the pan.

Cook & glaze the chicken
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.

Finish the barley & serve your dish
5 Finish the barley & serve your dish

To the bowl of cooked corn, 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 seasoned sour cream and sliced green tops of the scallions. Enjoy!

Tips from Home Chefs

Cook the barley
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 ingredients

Meanwhile, wash and dry the fresh produce. Remove any husks and silks from the corn; cut the kernels off the cobs. Thinly slice the scallions, separating the white bottoms and hollow green tops. 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 honey, 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.

Prepare the ingredients
Cook the corn
3 Cook the corn

In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the corn kernels and sliced white bottoms of the scallions; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened (be careful, as the corn may pop as it cooks). 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.

Cook & glaze the chicken
Finish the barley & serve your dish
5 Finish the barley & serve your dish

To the bowl of cooked corn, 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 seasoned sour cream and sliced green tops of the scallions. Enjoy!

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