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

Name: Cajun Chicken, Corn & Barley Bowl with Scallions & Sour Cream
Cook time: 35 min
Total time: 35 min
Cuisine: American, Southern, Cajun And Creole
Ingredients: 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

5 steps

Cook:35min

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.

Updated at: Tue, 16 Jul 2024 18:54:30 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories535.4 kcal (27%)

Total Fat19.1 g (27%)

Carbs55.9 g (21%)

Sugars9.7 g (11%)

Protein36.8 g (74%)

Sodium907.3 mg (45%)

Fiber9.3 g (33%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

10 ozBoneless Chicken Breast

Pieces

½ cuppearled barley

2 earscorn

1 TbspCajun Spice Blend

Smoked Paprika, Ground Yellow Mustard, Onion Powder, Garlic Powder, Whole Dried Oregano, Whole Dried Thyme & Cayenne Pepper

¼ cupsour cream

1 Tbsphot sauce

2 tspshoney

2scallions

Instructions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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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