Chicken, Green Bean, Corn, and Farro Salad with Goat Cheese
Farro is a nutty-flavored grain popular in Tuscany. It's not as heavy as some other whole grains but is packed with protein, fiber, magnesium, and vitamins A, B, C, and E. Here, it's the base for a satisfying summer salad.
Farro is a nutty-flavored grain popular in Tuscany. It's not as heavy as some other whole grains but is packed with protein, fiber, magnesium, and vitamins A, B, C, and E. Here, it's the base for a satisfying summer salad.
- 1 teaspoon dijon mustard
- 2 tablespoons white wine vinegar
- 2 tablespoons minced shallot
- 1/2 teaspoon coarse kosher salt
- 3 tablespoons extra-virgin olive oil, divided
- 1/2 cup semi-pearled farro* or spelt berries
- 8 ounces skinless boneless chicken breast halves
- 12 ounces green beans, trimmed, cut into 1 1/2-inch pieces
- 2 cups fresh yellow corn kernels (cut from 2 to 3 ears of corn)
- 3 green onions, thinly sliced (about 3/4 cup)
- 1 tablespoon minced fresh marjoram
- 4 ounces fresh goat cheese, crumbled (about 1 1/4 cups)
- Carbohydrate 29 g(10%)
- Cholesterol 67 mg(22%)
- Fat 25 g(38%)
- Fiber 5 g(22%)
- Protein 28 g(56%)
- Saturated Fat 10 g(50%)
- Sodium 545 mg(23%)
- Calories 448
Step-by-step
- Cook farro in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.
- Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes.
- Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.
- Mix farro, chicken, and green beans in large bowl; add corn and green onions.
- Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.
- DO AHEAD: Salad can be made 1 day ahead. Cover and chill.
- Divide chilled or room-temperature salad among plates. Sprinkle with goat cheese.
A Summer Salad Sensation: Chicken, Green Bean, Corn, and Farro Delight
As a busy working mom, finding time to cook healthy and delicious meals can feel like a constant uphill battle. Weekends are often crammed with errands, family time, and the ever-present to-do list. But I’ve learned that even a short amount of time in the kitchen can yield incredible results, and this Chicken, Green Bean, Corn, and Farro Salad is a perfect example. It's not only vibrant and flavorful but also incredibly versatile – perfect for a quick weeknight dinner or a sophisticated lunch.
The star of this show is farro, an ancient grain with a delightful nutty flavor. I first encountered it on a trip to Tuscany, where it was a staple in many dishes. It's surprisingly light and airy compared to other whole grains, making it ideal for salads. Plus, it’s packed with fiber and nutrients, adding a healthy kick to this already satisfying meal. The addition of juicy chicken, crisp-tender green beans, and sweet corn creates a symphony of textures and flavors. And the crumbled goat cheese? Oh, it's the perfect finishing touch, adding a tangy creaminess that ties everything together.
I love how easily customizable this salad is. Feel free to experiment with different vegetables – roasted red peppers, chopped cucumbers, or even some cherry tomatoes would be delicious additions. If you’re not a fan of goat cheese, feta or even a sprinkle of Parmesan would also work wonderfully. And don’t be afraid to get creative with the herbs! A pinch of basil or oregano would add a lovely Mediterranean twist.
The beauty of this salad lies in its simplicity and speed. Most of the ingredients can be prepped ahead of time, making it a fantastic option for meal prepping. I often cook a large batch of farro on the weekend and store it in the refrigerator, ready to be assembled into a salad whenever I need a quick and healthy meal. The chicken can be cooked and cubed in advance too. The actual salad assembly takes only minutes, making it a lifesaver on those busy weeknights when you’re short on time but still want a wholesome and delicious dinner.
This salad is more than just a meal; it's a celebration of fresh, seasonal ingredients. It’s a reminder that healthy eating doesn't have to be complicated or time-consuming. With a little planning and some simple preparation, you can create a truly impressive and satisfying meal that the whole family will enjoy. So go ahead, give this Chicken, Green Bean, Corn, and Farro Salad a try. You won't be disappointed.
Tips and Variations:
- Make it a complete meal: Add some toasted nuts or seeds for extra crunch and healthy fats. Almonds, walnuts, or pumpkin seeds would all be delicious additions.
- Spice it up: A little bit of red pepper flakes can add a nice kick.
- Add some citrus: A squeeze of lemon or lime juice can brighten up the flavors.
- Leftovers are great! This salad actually tastes even better the next day, allowing the flavors to meld together.
- Adjust portion sizes: This recipe is easily adaptable to serve more or fewer people.
Enjoy this delightful summer salad, and happy cooking!
