Recipes

Mediterranean Chicken Farro Bowls

Name: Mediterranean Chicken Farro Bowls
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 4 servings
Ingredients: 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; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1 cup farro; 3 cups water or stock; 1/2 teaspoon kosher salt; 1 pint cherry tomatoes (halved); 1 seedless cucumber (coarsely chopped); 1/2 cup kalamata olives; 1/2 red onion (sliced); Tzatziki sauce; 1/4 cup crumbled feta cheese; Lemon wedges (for serving); 1 cucumber; 1 garlic clove; 1 cup plain yogurt; 1/2 teaspoon salt; 1/2 teaspoon lemon juice; 1/4 teaspoon dried dill

4 servings

portioner

25 minutes

aktiv tid

55 minutes

total tid

Begynd at lave mad

Ingredienser

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

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup farro

3 cups water or stock

1/2 teaspoon kosher salt

1 pint cherry tomatoes (halved)

1 seedless cucumber (coarsely chopped)

1/2 cup kalamata olives

1/2 red onion (sliced)

Tzatziki sauce

1/4 cup crumbled feta cheese

Lemon wedges (for serving)

1 cucumber

1 garlic clove

1 cup plain yogurt

1/2 teaspoon salt

1/2 teaspoon lemon juice

1/4 teaspoon dried dill

Vejledning

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.

Ernæring

Portionsstørrelse

1 bowl

Kalorier

432 kcal

Fedt i alt

11 g

Mættet fedt

3 g

Uumættet fedt

4 g

Transfedt

0.01 g

Kolesterol

83 mg

Natrium

646 mg

Kulhydrater i alt

51 g

Kostfiber

10 g

Sukker i alt

7 g

Protein

34 g