Can I just say that I love farro? It’s a whole grain that’s an excellent source of complex carbohydrates–which we all need in a well-balanced diet. It has twice the fiber and protein of modern wheat. Farro is a whole grain that is an excellent source for complex carbohydrates.
And while it does contain gluten, the gluten molecules are weaker than modern wheat, making it more easily digested. I like the taste better than brown rice or quinoa–although I still love both of those as good whole grain options.
The other night, I started experimenting in the kitchen with a basic “farrotto” recipe, trying to come up with something that tasted amaze-balls, but that had a healthier side to it. You know, a little less cheese, no cream, throw in some veggies and a lean protein. Boom…healthy meal.
I loved what I came up with so much, I knew I had to share. Tell me what you think of this in the comments below. Enjoy!
From my kitchen
Makes 3 servings
Ingredients
- 1.5 tbsp olive oil
- 1/2 small white onion, minced
- 2 cloves garlic, minced
- 3/4 cup sliced cremini mushrooms (you can use other types of mushrooms if you prefer)
- 1/3 cup white wine (chardonnay, sauvignon blanc or a dry chenin blanc works well)
- 3 cups vegetable broth & water (I mixed about 2 cups broth and 1 cup water)
- 1 cup dry, semi-pearled farro
- 2 bunches broccolini
- Juice of 1/3 lemon
- 1 cup frozen peas
- 1/2 cup grated Pecorino, Parmesan or sharp white Cheddar
- Salt and pepper to taste
- 2 medium sized baked chicken breasts
Directions
- Heat oven to 350 degrees. Put the chicken breasts into a foil-lined pan and add 1/8″ water (so it’s juicy and not dry). Season to taste. Bake for about 35 minutes or until done. Be sure to check on them so they don’t overcook.
- In a large skillet over medium high heat, saute onion and mushrooms in olive oil until translucent. Add garlic and saute for about 30 seconds or until fragrant.
- Add the uncooked farro and saute for another few minutes.
- Turn the heat up to high and add white wine. Cook until wine has evaporated (you can no longer smell the alcohol) and then add a ladle full of hot broth and water.
- Continue cooking on medium high, stirring constantly, while continuously adding more broth. Do this for 20 – 25 minutes or until tender. Turn to low and let simmer for a few minutes while you prep the veggies.
- Steam broccoli (about 4 minutes) and squeeze juice of 1/2 lemon over it. Chop into rough pieces. Add to farrotto with defrosted peas and stir.
- Add cheese and a touch of olive oil and stir until cheese is melted.
- Spoon into a bowl, and add 1/2 of the baked, sliced chicken breast to each serving.
My Flat & Happy Recipe Guide is filled with meals that taste good and are good for you.
Available in print, PDF and iBooks format.
