This type of meal supports nutrition recommendations for cancer prevention and for cancer survivors with lots of vegetables, whole grains, lean protein and healthy fat. Farro is an “ancient” whole grain that is high in fiber and higher in protein than most other grains. The recipe can also be customized to an individual’s preference – add other vegetables such as celery, peas, zucchini or keep it vegetarian by adding chickpeas in place of the chicken.
Ingredients
Chicken:
1 pound boneless, skinless chicken breast, cut into small pieces
1 Tbsp. Italian seasoning
1 tsp. paprika
Pinch of salt and pepper
1 Tbsp. olive oil
Salad:
1 cup uncooked farro
1 large English cucumber, chopped
1 pint cherry tomatoes, halved
½ cup chopped fresh parsley
½ cup crumbled feta cheese
Vinaigrette Dressing:
1/4 cup extra-virgin olive oil
1/4 cup red wine vinegar
2 tsp. Dijon mustard
1 tsp. honey or maple syrup
1/2 tsp. kosher salt
1/4 tsp. ground black pepper
For serving: mixed greens or arugula
Instructions:
Rinse and drain farro, then cook according to package instructions. Transfer to a large mixing or serving bowl and allow to cool slightly. While the farro cooks, prepare the dressing. In a small bowl or large measuring cup, whisk together the olive oil, red wine vinegar, Dijon mustard, honey/maple syrup, salt and pepper until evenly blended.
Add all the remaining salad ingredients to the bowl: cucumber, cherry tomatoes, parsley and feta cheese. Pour over the dressing and toss to coat.
Toss the chicken with the Italian seasoning, paprika, salt and pepper. In a large skillet, over medium-high heat, add 1 Tbsp. olive oil. Add the chicken and cook until golden, about 5 to 8 minutes.
To serve, add a small handful of greens to a plate, add the farro salad and top with the chicken.
Serves 4
Forge is delighted to partner with Laura Rutledge, MA, RDN, CSO, a Registered Dietician Nutritionist who focuses on oncology nutrition for during and after cancer diagnosis and treatment. For more information and recipes from Laura check out Nourishing Plate. You can find additional blogs from Laura on Forge’s blog!