Recipes

Italian Chicken, Farro and Vegetable Skillet

Name: Italian Chicken, Farro and Vegetable Skillet
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cups zucchini (chopped, about 2 small zucchini or 1 large); 1 ½ cups red bell pepper (chopped, about 1 pepper); 1 ½ cups shallots (sliced, about 3 large shallots); olive oil spray; 1 lb fat free ground chicken breast; 1 cup farro (dry, uncooked); 2 cups chicken broth; 14 ½ oz diced tomatoes (canned); 1/4 cup basil (fresh); 1/4 cup parsley (fresh); 3 oz light mozzarella; 1 tsp kosher salt; 1 tsp Italian seasoning; 1 tsp garlic powder; 1 tsp paprika; 1/2 tsp onion powder; 1/2 tsp oregano

4 servings

porcije

5 minutes

aktivno vrijeme

40 minutes

ukupno vrijeme

Započni kuhanje

Sastojci

2 cups zucchini (chopped, about 2 small zucchini or 1 large)

1 ½ cups red bell pepper (chopped, about 1 pepper)

1 ½ cups shallots (sliced, about 3 large shallots)

olive oil spray

1 lb fat free ground chicken breast

1 cup farro (dry, uncooked)

2 cups chicken broth

14 ½ oz diced tomatoes (canned)

1/4 cup basil (fresh)

1/4 cup parsley (fresh)

3 oz light mozzarella

1 tsp kosher salt

1 tsp Italian seasoning

1 tsp garlic powder

1 tsp paprika

1/2 tsp onion powder

1/2 tsp oregano

Upute

Combine all of the spices together to form the spice mixture.

Rinse the farro in a colander or strainer. Add the farro to a small saucepan with the chicken broth.

Bring this mixture to a boil, and then reduce to simmer. Simmer for 25 minutes or until the farro is tender and the liquid is absorbed.

While the farro cooks, chop the zucchini and the pepper, and slice the shallots.

Preheat a large skillet over medium high heat.

Spray olive oil spray, and then add the zucchini, pepper, and onion.

Season with 2 teaspoons of the spice blend.

Cook the vegetables over medium high heat for 10 minutes, tossing frequently.

Remove the vegetables from the pan and place them in a bowl to the side.

In the same skillet, add more olive oil spray and the ground chicken.

Add 3 teaspoons of the spice mixture to the chicken meat, and break the meat apart with a wooden spoon.

Cook the chicken until it is no longer pink, then add the diced tomatoes with their juices.

Simmer this mixture for about 5 minutes.

Add the cooked farro and cooked reserved vegetables to the pot and stir to combine.

Stir in the chopped herbs.

Taste for seasoning, add the remaining seasoning mix if desired. Otherwise, save the reserved seasoning mix for another recipe.

Top with the mozzarella, and cover with a lid to melt the cheese.

Prehrana

Veličina porcije

2 cups

Kalorije

393 kcal

Ukupno masti

6 g

Zasićene masti

2 g

Nezasićene masti

2 g

Trans masti

1 g

Kolesterol

73 mg

Natrij

1296 mg

Ukupni ugljikohidrati

47 g

Dijetalna vlakna

9 g

Ukupni šećeri

11 g

Proteini

39 g