0 from 0 votes
Mediterranean Chicken Farro Bowls
Turn your farro bowl into an incredible meal by loading it up with delicious chicken and classic Mediterranean ingredients.
Prep Time
25 mins
Cook Time
25 mins
Total Time
55 mins
Servings: 4
Calories: 432 kcal
Course:
Lunch , Dinner
Cuisine:
Mediterranean
Ingredients
The Marinated chicken:
- 1 pound chicken breasts
- 3 tablespoons olive oil more for cooking
- 1 lemon zest
- 2 tablespoons lemon juice
- 2 cloves garlic grated
- 1 teaspoon dried oregano
- 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 tomatoes halved
- 1 seedless cucumber coarsely chopped
- ½ cup kalamata olives
- ½ red onion sliced
- Tzatziki sauce
- ¼ cup crumbled Feta cheese
- Lemon wedges for serving
Tzatziki sauce:
- 1 cucumber
- 1 garlic clove
- 1 cup PLAIN yogurt
- ½ teaspoon salt
- ½ teaspoon lemon juice
- ¼ teaspoon dried dill
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.
Cup of Yum
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
Serving
1 bowl
Calories
432kcal
(22%)
Carbohydrates
51g
(17%)
Protein
34g
(68%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
0.01g
Cholesterol
83mg
(28%)
Sodium
646mg
(27%)
Potassium
955mg
(27%)
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
% 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.