Who doesn’t love a good one pot meal? They’re so simple which means you save time and the clean-up can’t be beat (unless of course you order take-out, but that’s a whole different story). During finals this semester I was really short on time in the evenings so I decided to come up with this delicious one pot farro that is not only nutritious but also a bit of a comfort food!
When I first started trying to make healthier meals, I used to only ever make brown rice when it came to grains. Don’t get me wrong, I love brown rice and it is a nutritious option but it just isn’t right for every meal. It wasn’t until I started experimenting with other grains that I learned of my love of farro! Bonus: it has tons of health benefits. Here are some of my favorites:
1. Fiber - Farro contains a higher amount of dietary fiber than most whole grains which can aid in lowering cholesterol as well as reduce the risk of type 2 diabetes and cardio vascular disease.
2. Protein - Though not a complete protein (meaning it doesn’t have all essential amino acids), it does contain as much protein as a serving of quinoa which is pretty high by whole grain standards. So all you vegetarians out there looking for more protein options, farro might be a good choice for you.
3. Vitamins & Minerals - Farro is a good source of niacin (vitamin B3), magnesium, iron and zinc (just to name a few) which all play important roles in maintaining health.
It has been a while since I’ve posted on the blog, mostly because I’ve had a post about counting calories almost ready to go for about a month but haven’t had the time to finalize it due to my busy schedule. The good news? I’m now done with finals and have a break from classes this summer so I’ll have more time to dedicate to the blog! Which means that counting calories post should be coming soon as well.
But first, let’s get to that farro…
This recipe calls for chopped onion, sliced mushrooms and greens of your choice but much like my Quick & Easy Stir-fry Chicken & Veggies, Pearl Barley and Lemon Vinaigrette Dressing I tend to think whatever veggies you have on hand could work out well. I did try this with rainbow swiss chard on the first go around though and I did not love the bitterness of the greens with the rest of the dish! Just a heads up in case you decide to go that route.
Once you’ve prepped your veggies, I suggest pre-cooking your chicken breasts. Some simple salt and pepper seasoning and a quick bake will do. If you can’t pre-cook your chicken, don’t fret, just simply add them to the pot earlier with the farro and veggies!
To begin cooking, add the chicken broth, onion powder, garlic powder and dried parsley to a large saucepan and bring to a boil. Add your farro and veggies of choice (if you haven’t pre-cooked your chicken, add it now as well) and reduce to a simmer, cooking according to farro package instructions (usually 25 minutes or so).
If you’ve cooked your chicken in advance, go ahead and add it along with the greens and continue cooking until all the broth is absorbed, about 5 more minutes. Add a little salt and pepper and voila! Dinner in a jiffy.
2 ¼ cups low sodium chicken broth
2 chicken breasts, cooked* and diced
¾ cup dry farro
½ medium onion, chopped
1 cup greens of choice (I used kale), chiffonade
1 cup mushrooms, sliced
1 teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon dried parsley
Salt and pepper, to taste
1. Combine chicken broth, onion powder, garlic powder and dried parsely in large saucepan and bring to a boil.
2. Add farro and vegetables (except greens) to saucepan and reduce heat to a simmer.
3. Cook five minutes shorter than farro package instructions (cooking times will vary), stirring occasionally.
4. Add chicken and greens and cook until all broth is absorbed, about 5 additional minutes.
5. Salt and pepper, to taste.
6. Serve warm and enjoy!
*If you’re not able to cook your chicken in advance, add it during step 2 with the farro and vegetables to make sure it is cooked through.