Warm Spring Farro Chicken Salad (Print Version)

Tender farro, juicy chicken, and crisp spring vegetables tossed in a bright lemon vinaigrette for a wholesome meal.

# Components:

→ Grains

01 - 1 cup farro, rinsed
02 - 3 cups water
03 - ½ teaspoon salt

→ Protein

04 - 2 boneless, skinless chicken breasts, approximately 10 ounces total
05 - 1 tablespoon olive oil
06 - ½ teaspoon salt
07 - ¼ teaspoon black pepper

→ Vegetables

08 - 1 cup fresh or frozen peas
09 - 1 bunch asparagus, approximately 8 ounces, trimmed and cut into 1-inch pieces
10 - 2 cups baby arugula or spinach

→ Lemon Vinaigrette

11 - 3 tablespoons extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 teaspoon honey or maple syrup
14 - 1 teaspoon Dijon mustard
15 - ½ teaspoon salt
16 - ¼ teaspoon freshly ground black pepper
17 - 1 teaspoon finely grated lemon zest

→ Garnish

18 - ¼ cup crumbled feta cheese, optional
19 - 2 tablespoons chopped fresh herbs such as parsley, mint, or chives

# Preparation Steps:

01 - In a medium saucepan, bring 3 cups water and ½ teaspoon salt to a boil. Add rinsed farro, reduce heat to low, and simmer uncovered for 20 to 25 minutes until tender but not mushy. Drain thoroughly and set aside to cool slightly.
02 - While farro cooks, pat chicken breasts dry and rub evenly with 1 tablespoon olive oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Heat a skillet or grill pan over medium heat and cook chicken for 6 to 7 minutes per side until golden and cooked through. Transfer to a plate and rest for 5 minutes, then slice thinly against the grain.
03 - Bring a large pot of salted water to a boil. Add asparagus pieces and peas, cooking for 2 minutes until bright green and just tender-crisp. Drain immediately and transfer to a bowl of ice water to stop the cooking process. Drain well before use.
04 - In a small bowl, whisk together 3 tablespoons extra-virgin olive oil, 2 tablespoons freshly squeezed lemon juice, 1 teaspoon honey, 1 teaspoon Dijon mustard, ½ teaspoon salt, ¼ teaspoon black pepper, and 1 teaspoon lemon zest until emulsified.
05 - In a large mixing bowl, combine cooled farro, sliced chicken, blanched asparagus, peas, and arugula or spinach. Drizzle with prepared vinaigrette and toss gently until all components are evenly coated.
06 - Divide salad evenly among four plates. Top each portion with optional crumbled feta cheese and chopped fresh herbs. Serve warm or at room temperature as preferred.

# Expert Advice:

01 -
  • The farro stays perfectly chewy and soaks up the lemon vinaigrette like a dream, giving you flavor in every forkful.
  • You can prep the grains and chicken ahead, then toss everything together in minutes when hunger strikes.
  • It tastes just as good at room temperature, so it's perfect for packed lunches or picnics.
  • The colors alone make you feel healthier, with bright green vegetables and golden grains that look like springtime on a plate.
02 -
  • Farro can vary in cooking time depending on the type, so start checking it at 20 minutes and taste for doneness.
  • If you skip the cold water rinse after blanching the vegetables, they'll keep cooking and turn mushy and dull.
  • Let the chicken rest after cooking or all the juices will run out when you slice it, leaving you with dry meat.
  • Toss the salad gently, if you stir too hard the farro can get mushy and the greens will bruise.
03 -
  • Toast the farro in a dry skillet for a few minutes before cooking to deepen its nutty flavor.
  • If you want to meal prep, cook the farro and chicken up to three days ahead and store them separately in the fridge.
  • Add the greens and vinaigrette just before serving so they stay crisp and fresh.
  • For extra richness, drizzle a little more olive oil over the top right before serving.
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