Description
Farro is an ancient wheat based grain that cooks and tastes like brown rice, but with a more chewy texture. This nutritious whole grain is a great way to mix it up from your usual rice. I've paired it here with some roasted chicken breast, roasted broccoli, and goat cheese. These bowls have over 50 g of protein in under 550 calories, with plenty of complex starches, gut promoting fiber, brain supporting healthy fats, and delicious flavor.
Time
Prep Time:
30 minutes
Cook Time:
30 minutes
Total Time:
1 hour
Cost
Total Cost:
Cost per Serving:
$3.17
Ingredients
Serving(s)
Farro
- 3 cup Water
- 1 tsp Salt
- 1 1/2 cup Farro
Broccoli
- 3 lb Frozen broccoli, thawed
- 2 tbsp Lemon juice
- 2 tsp Extra virgin olive oil
- 1 tbsp Lemon pepper
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 1 tbsp Black pepper, ground
Chicken
- 2 lb Boneless skinless chicken breast
- 1/4 cup Apple cider vinegar
- 2 tsp Extra virgin olive oil
- 2 tbsp Garlic powder
- 2 tbsp Onion powder
- 1 tbsp Black pepper, ground
- 1 tsp Salt
Topping
- 6 oz Goat cheese
Instructions
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- Add water and salt to a medium pot. Cover and bring to a boil over high heat. Add in the farro, cover, reduce heat to medium low, and let simmer for about 25 minutes, or until all water has absorbed
- Meanwhile, preheat your oven to 400F, and line a large cookie sheet with parchment paper. Toss the broccoli with lemon juice, oil, lemon pepper, garlic powder, onion powder, and black pepper. Roast at 400F for about 30 minutes, or until browned
- Cut your chicken into thin cutlets, and add to a large bowl. Season with vinegar, oil, garlic powder, onion powder, black pepper, and salt. Add to a parchment lined cookie sheet, and roast at 400F until the internal temperature is 165F (about 14 minutes). Let rest for a few minutes before dicing into bite sized pieces
- Prepare 6 airtight containers, and evenly divide your food. I got about 150g, 125g, and 100g respectively of broccoli, farro, and chicken per bowl. Top each bowl with 1 oz (28 g) of goat cheese
Notes
- I like using this formula to make different variations of grain bowls. Below, I combined together barley, broccoli, shreddd chicken, and blue cheese
Nutrition Facts
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Total Fat: 15.5g (20%
20 % of Daily Value (78 g)
)
Saturated Fat: 5.6g (28%
28 % of Daily Value (20 g)
)
Polyunsaturated Fat: 1.5g
Monounsaturated Fat: 4.9g
Cholesterol: 123mg (41%
41 % of Daily Value (300 mg)
)
Sodium: 1452mg (63%
63 % of Daily Value (2300 mg)
)
Total Carbohydrate: 53.0g (19%
19 % of Daily Value (275 g)
)
Fiber: 13.0g (46%
46 % of Daily Value (28 g)
)
Net Carbs: 40.0g
Total Sugar: 3.7g
Protein: 53.0g (106%
106 % of Daily Value (50 g)
)
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Vitamin B12: 0.37mcg (15%
15 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.11mcg (1%
1 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 234mg (18%
18 % of Daily Value (1300 mg)
)
Iron: 5.14mg (29%
29 % of Daily Value (18 mg)
)
Magnesium: 158mg (38%
38 % of Daily Value (420 mg)
)
Potassium: 1323mg (28%
28 % of Daily Value (4700 mg)
)
:
:
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:
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49.4
:
26.2
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:
9.0
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