Mediterranean Chicken Farro Bowls

• 份量: 4 servings
• 准备时间: 25 minutes
• 总时间: 55 minutes

配料

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

步骤

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.

营养

• 每份大小: 1 bowl
• 卡路里: 432 kcal
• 总脂肪: 11 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 4 g
• 反式脂肪: 0.01 g
• 胆固醇: 83 mg
• 钠: 646 mg
• 总碳水化合物: 51 g
• 膳食纤维: 10 g
• 总糖: 7 g
• 蛋白质: 34 g