Can a one-bowl meal really satisfy? This one will. It’s built on a base of nutty farro and tender sweet potato, which is then covered with chicken breast. Your taste buds will delight in the tangy, herbal chimichurri sauce over it all.
Farro is a great grain option because it contains a good amount of protein and fiber. You can also add any roasted vegetable — like broccoli or squash — to this meal to up the fiber content.
Active time: 45 minutes Total time: 1 hour
Chicken and Sweet Potato Farro Bowl
Ingredients
- 1 cup (208g) semi-pearled farro
- 1 medium sweet potato, cubed
- 1 pound (450g) chicken breast
- 1 tablespoon olive oil, divided
- 2 teaspoons chili powder
- 1 1/2 cups (36g) fresh parsley, lightly packed
- 1 clove garlic, chopped
- 1/4 teaspoon crushed red pepper
- 3 tablespoons (45ml) red wine vinegar
Directions
Put 3 cups (700ml) water in a medium saucepan and bring to a boil. Add the farro and sweet potato cubes and return to a boil, then cover and reduce heat to low to simmer for 20 minutes. The farro should be tender. Drain in a wire mesh strainer and let cool. The mixture can be stored in the refrigerator, tightly covered, for up to a week.
Preheat the oven to 400ºF (200ºC). Line a sheet pan with parchment, then place the chicken on the pan. Drizzle with 1 teaspoon olive oil and massage to coat, then sprinkle with the chili powder and rub to coat. Bake for 15–20 minutes, until the chicken is cooked through and an instant-read thermometer reads 160ºF (71ºC) when inserted in the thickest part of the breast. Cool on a rack until safe to handle. Shred into pieces and reserve.
对于Chimichurri,将欧芹和大蒜放入食品加工机的碗中。切碎的过程,刮下侧面以制成精美的糊状。加入碎的红辣椒,红酒醋和剩余的2茶匙橄榄油。处理直到平滑。(制作约1/2杯。)
Serves: 4 | Serving Size:1杯(240毫升)法罗和红薯混合物,再加上1杯鸡肉和2汤匙酱汁
营养(每份):Calories: 430; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 96mg; Sodium: 91mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 2g; Protein: 42g
Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”in the MyFitnessPal app.