Chicken and veggie farrotto

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

  1. 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.
  2. 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.
  3. Add the uncooked farro and saute for another few minutes.
  4. 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.
  5. 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.
  6. 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.
  7. Add cheese and a touch of olive oil and stir until cheese is melted.
  8. Spoon into a bowl, and add 1/2 of the baked, sliced chicken breast to each serving.

 

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One Response to Chicken and veggie farrotto

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