Apple Farro Salad With Chicken

Here’s a recipe I will definitely try this weekend. It’s perfect for a hot summer day and includes apples fresh from the farmer’s market. It features farro, a whole grain you should know about. I want to thank dietitian Debbie Eck at Norton Brownsboro Hospital for this one.

Apple Farro Salad With Chicken

Yield: 4 servings
Portion size: 1½ cups

8 ounces farro grain, dry
6 ounces boneless, skinless chicken breast
1 teaspoon olive oil
1/8 teaspoon kosher salt
1/8 teaspoon ground black pepper
5 ounces cucumber
4 ounces granny smith apples, unpeeled, diced
4 ounces gala apples, unpeeled, diced

½ cup fresh chopped parsley
½ cup fresh chopped basil
¼ teaspoon kosher salt
1/8 teaspoon ground black pepper
2 tablespoon extra virgin olive oil
1 tablespoon balsamic vinegar

Cook farro in boiling water until tender, about 20 minutes. Drain and cool. Place in a bowl. Mix oil with salt and pepper and rub on raw chicken. Grill chicken until cooked to 160 degrees Fahrenheit; chill and dice. Place chicken in the bowl with the cooked farro. Dice unpeeled cucumbers, granny smith and gala apples. Combine the dressing ingredients in a bowl and then add to the chicken and farro, mixing thoroughly, just before you are ready to serve.

Note: Any crisp local apples will work in this recipe. If not serving immediately, leave off the dressing and toss the diced apples with water mixed with a few drops of lemon juice to keep the apples from turning brown.

Nutrition information per serving
Calories: 340.6
Protein: 18.3 g
Carbohydrates: 46.9 g
Total fat: 9.2 g
Sat fat: 1.4 g
Cholesterol: 26.4 mg
Sodium: 285.2 mg
Dietary fiber: 5.2 g

Recipe courtesy of Compass Group’s Wellness Program