Creamy Balsamic Chicken Bowls with Arugula & Fennel

Creamy Balsamic Chicken Bowls

with Arugula & Fennel

35 MIN
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Lightyear
Learn more at DisneyCheck.com
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

From the Test Kitchen

The star of these wholesome, flavorful bowls is the creamy, savory dressing—made with tahini, balsamic vinegar, and dijon mustard—we’re using to bring together a medley of seared chicken, barley, roasted fennel, and more.
16 green SmartPoints® per serving
15 blue SmartPoints® per serving
10 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com

To make this recipe diabetes friendly and meet the ADA nutrition guidelines for sodium, it is recommended that no additional salt be added to this recipe when prepared. See nutrition information for sodium as packaged.
CLICK FOR RECIPE CARD

Get Cooking

Dietary Information

WW Recommended Diabetes Friendly Mediterranean Diet
  • Nutrition
    PER SERVING
  • Calories
    630 Cals (est.)
Blue Apron, a proud supporter of
fresh
ingredients
Creamy Balsamic Chicken Bowls with Arugula & Fennel
Title
  • 6 Chicken Tenders
  • ½ cup Pearled Barley
  • 2 oz Arugula
  • 1 Pear
  • 1 Fennel Bulb
  • 1 Red Onion
  • 2 Tbsps Balsamic Vinegar
  • 2 Tbsps Tahini
  • 1 Tbsp Dijon Mustard
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
time-saving
tips & techniques
How to Cook Your Grains "Pasta" Style
How To: Hold a Chef's Knife
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the barley:
1 Cook the barley:

Place an oven rack in the center of the oven, then preheat to 450°F. 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 and return to the pot. 

Prepare the ingredients & make the dressing:
2 Prepare the ingredients & make the dressing:

Meanwhile, wash and dry the fresh produce. Cut off and discard any stems from the fennel, then halve, core, and medium dice the bulb. Halve and peel the onion; cut into 1-inch-wide wedges, separating the layers. Quarter, core, and thinly slice the pear. In a bowl, whisk together the vinegar, tahini, 2 teaspoons of water, and half the mustard (you will have extra); season with salt and pepper. 

Roast the vegetables:
3 Roast the vegetables:

Place the diced fennel and onion wedges on a sheet pan. Drizzle with 2 teaspoons of olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 16 to 18 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

Cook the chicken:
4 Cook the chicken:

Meanwhile, pat the chicken dry with paper towels; season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken. Cook 3 to 5 minutes per side, or until browned and cooked through. Transfer to a cutting board. 

Finish & serve your dish:
5 Finish & serve your dish:

To the pot of cooked barley, add the roasted vegetables, 1 tablespoon of the dressing, and 2 teaspoons of olive oil. Season with salt and pepper; stir to combine. In a large bowl, combine the arugula and sliced pear. Drizzle with 1 teaspoon of olive oil and season with salt and pepper. Toss to coat. Taste, then season with salt and pepper if desired. Chop the cooked chicken into bite-sized pieces. Serve the finished barley topped with the seasoned arugula and pear and chopped chicken. Drizzle with the remaining dressing. Enjoy!

Tips from Home Chefs

Creamy Balsamic Chicken Bowls

Cook the barley:
1 Cook the barley:

Place an oven rack in the center of the oven, then preheat to 450°F. 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 and return to the pot. 

2 Prepare the ingredients & make the dressing:

Meanwhile, wash and dry the fresh produce. Cut off and discard any stems from the fennel, then halve, core, and medium dice the bulb. Halve and peel the onion; cut into 1-inch-wide wedges, separating the layers. Quarter, core, and thinly slice the pear. In a bowl, whisk together the vinegar, tahini, 2 teaspoons of water, and half the mustard (you will have extra); season with salt and pepper. 

Prepare the ingredients & make the dressing:
Roast the vegetables:
3 Roast the vegetables:

Place the diced fennel and onion wedges on a sheet pan. Drizzle with 2 teaspoons of olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 16 to 18 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

4 Cook the chicken:

Meanwhile, pat the chicken dry with paper towels; season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken. Cook 3 to 5 minutes per side, or until browned and cooked through. Transfer to a cutting board. 

Cook the chicken:
Finish & serve your dish:
5 Finish & serve your dish:

To the pot of cooked barley, add the roasted vegetables, 1 tablespoon of the dressing, and 2 teaspoons of olive oil. Season with salt and pepper; stir to combine. In a large bowl, combine the arugula and sliced pear. Drizzle with 1 teaspoon of olive oil and season with salt and pepper. Toss to coat. Taste, then season with salt and pepper if desired. Chop the cooked chicken into bite-sized pieces. Serve the finished barley topped with the seasoned arugula and pear and chopped chicken. Drizzle with the remaining dressing. Enjoy!

Browse Steps
1 of 5