Friday, April 26, 2013

Recipe: Chicken and Spring Veggie Farro Salad

  • 6-8 oz boneless skinless chicken breast
  • 1/4 cup dry farro
  • 2 cups trimmed green beans, wax beans, and snow peas
  • 1 ear corn on the cob
  • 1 small shallot
  • 1 tsp butter
  • 1 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1.5 tsp country dijon mustard
  • salt 
  • freshly ground black pepper

Trim chicken of all visible fat - poach in simmering water for 10-12 minutes until cooked through. Drain and let cool, then dice into small bite size pieces.

Steam beans and peas for approximately 2 minutes until color brightens. Plung in ice bath to stop cooking, drain and pat dry. Cut into bite size pieces.

Cook farro according to package directions, drain and cool.

Grill corn or cut kernels from cob and saute briefly with minced shallot in butter in a small saute pan. Set aside to cool.

Combine farro, chicken, and vegetables in large bowl.

In small bowl, whisk together oil, vinegar, mustard, and approximately 1/4 tsp salt.

Mix dressing into salad, add 5-6 grinds of fresh black pepper, stir to combine.

I enjoy this salad best at slightly warm room temperature but it may also be served cold.

Makes 4 servings. 

Nutritional information: 191 calories, 6g fat, 18.6g carbohydrates, 4.3g dietary fiber, 1g sugars, 16.7g protein

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