Mediterranean Chicken Farro Bowls
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Unrated
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Prep Time
25 mins
-
Cook Time
30 mins
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Total Time
55 mins
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Servings
4
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Calories
432 kcal
-
Cuisine
Mediterranean
Mediterranean Chicken Farro Bowls
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Turn your farro bowl into an incredible meal by loading it up with delicious chicken and classic Mediterranean ingredients.
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Ingredients
The Marinated chicken:
- 1 pound chicken breast
- 3 tablespoons olive oil more for cooking
- 1 lemon zest
- 2 tablespoons lemon juice
- 2 cloves garlic grated
- 1 teaspoon oregano dried
- ½ teaspoon salt
- ¼ teaspoon black pepper
The farro:
- 1 cup farro
- 3 cups water or stock
- ½ teaspoon kosher salt
Bowls:
- 1 pint cherry tomato halved
- 1 cucumber coarsely chopped, seedless
- ½ cup kalamata olives
- ½ red onion sliced
- tzatziki sauce
- ¼ cup feta cheese crumbled
- lemon for serving, wedges
Tzatziki sauce:
- 1 cucumber
- 1 garlic clove
- 1 cup PLAIN yogurt
- ½ teaspoon salt
- ½ teaspoon lemon juice
- ¼ teaspoon dill dried
Instructions
Marinate the chicken:
- In a large zip bag, place the chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper. Marinate in the refrigerator for at least 20 minutes, ideally 4 hours or overnight.
Cook the farro:
- Rinse and drain farro. Place farro in a pot with salt and water or stock. Bring it to a boil, reduce heat to medium-low, and simmer for 30 minutes until the grain is tender. Drain off any excess water.
Cook the chicken:
- In a large skillet, heat olive oil over medium-high heat, place the chicken breasts on the hot surface, and cook the first side for 7 minutes. Flip the chicken breast over and continue to cook for an additional 5-7 minutes until the internal temperature has reached 165F. Discard the marinade.
- Remove chicken from pan onto a plate and wait 5 minutes before slicing.
Make the tzatziki sauce:
- Grate the cucumber on top of a couple of paper towels. Once grated, squeeze any excess moisture over the sink and transfer the grated cucumber into a bowl. Grate the garlic clove in the bowl. yogurt, salt, lemon juice, and dill. Stir to combine and refrigerate until ready to serve.
Assemble:
- In a bowl, make a base of farro. Top with sliced chicken, tomatoes, cucumber slices, olives, red onion, tzatziki sauce, and feta cheese. Serve with lemon wedges.
Nutrition Information
Show Details
Serving
1 bowl
Calories
432kcal
(22%)
Carbohydrates
51g
(17%)
Protein
34g
(68%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Trans Fat
0.01g
(1%)
Cholesterol
83mg
(28%)
Sodium
646mg
(27%)
Potassium
955mg
(20%)
Fiber
10g
(40%)
Sugar
7g
(14%)
Vitamin A
867IU
(17%)
Vitamin C
31mg
(34%)
Calcium
96mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 432 kcal
% Daily Value*
| Serving | 1 bowl | |
| Calories | 432kcal | 22% |
| Carbohydrates | 51g | 17% |
| Protein | 34g | 68% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 83mg | 28% |
| Sodium | 646mg | 27% |
| Potassium | 955mg | 20% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 867IU | 17% |
| Vitamin C | 31mg | 34% |
| Calcium | 96mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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