Montreal Chicken Barley Bowl

• 170 g raw chicken breast — Boneless skinless chicken breast, raw
• 60 g dry pearled barley — Dry pearled barley
• 80 g, diced — Raw red bell pepper
• 40 g — Raw baby spinach
• 8 g (about 1 tsp) — Pure maple syrup
• 7 g (about 1 1/4 tsp) — Dijon mustard
• 7 g (about 1 1/2 tsp) — Avocado oil
• 0.7 g (about 1/3 tsp) — Garlic powder
• 0.7 g (about 1/2 tsp) — Dried thyme leaves
• 0.6 g (about 1/3 tsp) — Ground black pepper
• 0.7 g (about 1/4 tsp) — Fine salt

Method

1. 1Rinse the barleyRinse the barley under cool water until the draining water looks mostly clear.Look for: The grains are clean and no cloudy water remains around them.
2. 2Start the barleyAdd the barley, 240 g water, and 0.2 g salt to a saucepan and bring to a boil.Look for: The water bubbles steadily across the surface.
3. 3Simmer the barleyCover and simmer the explicitly quick-cooking pearled barley over low heat for 20 to 22 minutes while the chicken cooks in parallel.22 minLook for: The barley is plump and chewy with no hard white center.
4. 4Season the chickenCoat the chicken with garlic powder, thyme, black pepper, 0.3 g salt, and 4 g oil.Look for: Every piece has an even coating of garlic powder, thyme, pepper, salt, and oil.Safety: Wash hands and sanitize surfaces after handling raw chicken.
5. 5Sear the first sideHeat a separate skillet over medium-high and cook the chicken without moving it for 5 to 7 minutes.7 minLook for: The underside is browned and the chicken releases easily.
6. 6Finish the chicken and pepperTurn the chicken, add the pepper and remaining oil, and cook for 5 to 7 minutes more.7 min · 165°FLook for: The pepper is tender-crisp and the thickest chicken point reaches 165°F.Safety: Verify the chicken reaches 165°F with a clean thermometer.
7. 7Drain and rest the barleyDrain any excess water from the barley, cover the saucepan again, and rest it for 3 minutes.3 minLook for: The grains are separate with no water pooled at the bottom.
8. 8Glaze the vegetablesRest the chicken on a clean board while stirring the maple and Dijon into the pepper for 1 minute, then wilt the spinach for 1 minute.2 minLook for: The glaze lightly coats the pepper and the spinach is fully wilted.
9. 9Slice and build the bowlSlice the rested chicken with a clean knife, spoon the barley into a bowl, add the vegetables, and arrange every chicken slice on top.Look for: Distinct juicy chicken slices sit over fluffy barley and glazed vegetables.Safety: Use a clean board and knife for the cooked chicken.