Warm rosemary mustard chicken bowl with pearl barley rice, glazed carrots, and light cucumber yogurt cream

Instructions

1. 1

   1. In a medium bowl, combine the chicken with Dijon mustard, half of the rosemary, 2 grated garlic cloves, 2 tablespoons (30 ml) lemon juice, 1 tablespoon (15 ml) olive oil, 1 teaspoon salt, and 1/2 teaspoon black pepper. Let it marinate for 15 minutes while you prepare the rest.

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   2. Place the pearl barley in a saucepan with the water and 1/2 teaspoon salt. Bring to a boil, reduce the heat, partially cover, and cook for 25 to 30 minutes until tender. Drain if needed and keep covered.

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   3. While the barley cooks, preheat the oven to 425°F (220°C). On a sheet pan, toss the carrots with 1 tablespoon (15 ml) olive oil, honey, sweet paprika, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Roast for 20 to 25 minutes, stirring halfway through, until golden and glazed.

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   4. For the cream, stir together the Greek yogurt, grated and squeezed cucumber, 1 finely grated garlic clove, 1 tablespoon (15 ml) lemon juice, dill, a pinch of salt, and a pinch of pepper in a bowl. Chill until needed.

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   5. Heat a large skillet over medium-high heat. Cook the marinated chicken for 4 to 5 minutes per side, or until browned and fully cooked. If checking internal temperature, it should reach 165°F (74°C). Transfer the chicken to a plate and let it rest for 3 minutes.

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   6. In the same pot or in a small skillet, combine the cooked barley with the white parts of the scallions and the remaining rosemary. Cook for 1 to 2 minutes over medium heat to perfume it. Adjust with an extra pinch of salt if needed.

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   7. To serve, divide the barley among 4 bowls. Top with the warm chicken, glazed carrots, and several spoonfuls of cucumber yogurt cream. Finish with the green parts of the scallions and the toasted sunflower seeds.