If you like pasta or rice, try farro. It’s a nutty-flavored grain high in fiber and protein and low in fat and calories. This simple dish is easy to prepare and makes for a colorful, filling meal, shared with us by Daniel Ellithorpe and Jacob Totman, of Morrison Healthcare, the food service provider for Upstate Medical University.
8 ounces farro, dry
6 ounces boneless skinless chicken breast
1 teaspoon olive oil
1/8 teaspon kosher salt
pinch ground black pepper
1 cup unpeeled cucumber, diced
1 cup unpeeled Granny Smith apple, diced
1 cup unpeeled Gala apples, diced
1/2 cup parsley, chopped
1/2 cup basil, chopped
1/4 teaspoon kosher salt
1/8 teaspoon ground black pepper
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
Cook farro in boiling water until tender, about 20 minutes.
Drain and cool. Place in bowl.
Mix oil with 1/8 teaspoon salt and a pinch of pepper and rub on raw chicken.
Grill until cooked through. Chill and dice.
Combine remaining ingredients in the bowl and mix thoroughly. This makes four 1 ½ cup servings.
For 1 ½ cup serving:
18 grams protein
47 grams carbohydrates
9 grams fat
26 milligrams cholesterol
285 milligrams sodium
5 grams fiber
1 gram saturated fat