Healthy Food Recipes: Chicken and Farro

Prep Time

15 minutes

Cook Time

30 minutes

Additional Time

10 minutes

Total Time

55 minutes

Servings

4

Ingredients

• 1 cup dry farro
• 4 boneless, skinless chicken breasts (about 1.5 lbs)
• 2 tablespoons olive oil, divided
• 1 teaspoon salt, divided
• 1/2 teaspoon black pepper, divided
• 1 cup diced onion
• 3 cloves garlic, minced
• 1 cup sliced mushrooms
• 1 cup halved cherry tomatoes
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley

Steps to Cook

1. Cook the farro:

a. Bring a large pot of salted water to a boil. b. Add the farro and cook according to package instructions, usually 15-20 minutes, until tender but still chewy. c. Drain the farro and set aside.

2. Cook the chicken:

a. Preheat the oven to 400°F (200°C). b. Season the chicken breasts with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. c. Heat 1 tablespoon of olive oil in a large oven-safe skillet over medium-high heat. d. Add the chicken breasts and cook for 3-4 minutes per side, until golden brown. e. Transfer the skillet to the preheated oven and bake for 15-18 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C). f. Remove the chicken from the oven and let it rest for 5 minutes before slicing.

3. Prepare the vegetable mixture:

a. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. b. Add the onion and cook for 3-4 minutes, until translucent. c. Add the garlic and cook for 1 minute, until fragrant. d. Add the mushrooms and cook for 5-7 minutes, until they have released their moisture and started to brown. e. Add the cooked farro, cherry tomatoes, the remaining 1/2 teaspoon of salt, and the remaining 1/4 teaspoon of black pepper. Stir to combine and heat through, about 2-3 minutes.

4. Assemble the dish:

a. Slice the cooked chicken breasts. b. Add the sliced chicken to the vegetable and farro mixture, and stir to combine. c. Sprinkle the crumbled feta cheese and chopped parsley over the top.

Cook’s Note

• Farro is an ancient grain that has a chewy, nutty texture and is packed with fiber, protein, and minerals. It can be found in the grain or pasta aisle of most grocery stores.
• If you prefer a more tender texture, you can soak the farro in water for 30 minutes before cooking.
• This dish can be served warm or at room temperature, making it a great option for meal prep or a potluck.
• Feel free to adjust the vegetable ingredients based on your preferences or what you have on hand. Spinach, bell peppers, or zucchini would also work well.
• For a creamier texture, you can stir in a tablespoon or two of Greek yogurt or sour cream to the vegetable and farro mixture.

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