I am all about farro. It is such a healthful grain, and I am starting to discover just how versatile it is! I first discovered farro from a Food & Wine recipe that I quickly overhauled and made more healthful and so much more delicious.
This recipe has been my go to recipe for farro, and it’s perfect as a full dinner recipe. And anytime I get a craving for farro, this has been the dish I make. But recently, I’ve wanted to have farro more often, so I decided to make an antipasto farro salad. This farro salad was so good that it inspired me to start searching for more ways to incorporate farro into our diet.
This is the first (or third?) farro recipe since then and it is awesome! Made with oven roasted Mediterranean vegetables then tossed with a sun-dried tomato vinaigrette, this farro salad is packed with flavors and nutrients!
And really, that’s what I love about farro. Toss it with any variety of vinaigrettes and it sops up that flavor. Pair it with your favorite veggies, and you have a nutritious whole grain side for whatever main course dish you want to make.
In this case, I made a Mediterranean rub for oven roasted chicken breast. Such a simple protein addition but packed with flavor! And all in all, a low calories, nutrient packed dinner! What could be better? Oh yeah, tons of flavor!
Starting the spring season with fresh, healthy food feels so good! Days feel longer since daylight savings time (at least for most of us here in the US). It gives a surge of extra energy and motivation… for some to keep striving toward New Years goals, for others to pick up those goals again, and for others to just get out and be their best selves.
As the days get longer and warmer, my appetite tends to decrease and I just crave fresh, light, and healthy. This meal is perfect to check all of those boxes.
Enjoy!
Chicken with Mediterranean Farro Salad
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Mediterranean
- Cuisine: Dinner
Ingredients
Chicken
1½ lbs boneless, skinless chicken breast
1 TB ground cumin
2 tsps ground coriander
1 tsp ground turmeric
1 tsp za’atar
1 tsp salt
⅛ tsp cayenne pepper
1 TB olive oil
Farro Salad
1 cup farro
2 cups chicken broth
pinch of salt
½ red onion, roughly chopped
2 bell peppers, colors of your choice, roughly chopped
1 bunch asparagus, cut into 1” pieces
1 small eggplant, peeled and cut into small cubes
feta, to taste
½ cup cilantro, roughly chopped
Salad Dressing
⅓ cup sun dried tomatoes, with oil
4 garlic cloves
zest & juice of 1 lemon
2 TBs fresh oregano
2 TBs red wine vinegar
1 TB Dijon mustard
salt & pepper
Instructions
Preheat the oven to 450°F.
In a small bowl, mix together the cumin, coriander, turmeric, za’atar, salt, and cayenne pepper. Generously season the chicken on both sides. Set aside.
On the stove top, add the chicken broth and a generous pinch of salt to a medium pot. Cover with a lid and bring to a boil over medium heat. Add the farro, stir, then cover and reduce the heat to low. Cook for 30 to 40 minutes until tender. (Note: I like to cook it longer than the directions state so it’s slightly more tender but with a chewy bite).
Mix together the vegetables on a baking tray and spread flat. Place in the oven and bake for 20 minutes, stirring halfway.
Meanwhile, make the salad dressing by adding the sun dried tomatoes with oil, garlic cloves, and oregano to a food processor. Process until smooth. Add the lemon zest and juice, red wine vinegar, Dijon mustard, and a pinch of salt and pepper and process until combined.
When the vegetables have about 5 minutes left in the oven, heat the olive oil in a large cast iron pan over medium heat. When hot, carefully swirl the pan to coat the bottom in oil. Add the chicken breast and cook for 3 minutes, flip over and cook for an additional 1 minute. Remove the vegetables from the oven and place the cast iron pan in the oven. Cook for an additional 10 minutes.
When the chicken is done, remove it from the oven and place on a cutting board. Slice the chicken. If any pieces are pink in the middle, return to the cast iron pan and place over medium heat. Cook for 30 seconds per side – no longer or they’ll be overcooked!
Drain the farro and place in a large bowl. Scoop the roasted vegetables into the bowl with the salad dressing, feta, and cilantro. Stir to thoroughly combine.
Dish the salad onto plates and serve with the chicken. Serve immediately.
Enjoy!
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