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 it's still 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 it's still 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 That's Anything But Ordinary: My Chicken, Green Bean, Corn, and Farro Salad
As a busy working mom, finding time to cook healthy and delicious meals can sometimes feel like a Herculean task. But I’ve discovered that the secret isn't elaborate recipes or hours spent in the kitchen; it's about smart choices and recipes that are as easy on the schedule as they are on the palate. This Chicken, Green Bean, Corn, and Farro Salad is a perfect example.
I first encountered farro on a trip to Italy. The nutty, slightly chewy texture and the way it soaked up the vibrant flavors of the accompanying ingredients completely won me over. It’s a whole grain, meaning it’s packed with fiber and nutrients, making it a guilt-free pleasure. I loved the way it felt both hearty and refreshing, a perfect balance for a summer evening meal or even a light lunch.
This salad isn’t just about taste; it’s about convenience. I often prepare it ahead of time, allowing me to grab a quick and nutritious lunch without sacrificing flavor or spending precious time in the kitchen. The recipe is remarkably adaptable too; feel free to swap out the chicken for grilled shrimp or tofu, or use whatever seasonal vegetables you have on hand. The beauty lies in its simplicity and adaptability.
The combination of the earthy farro, tender chicken, crisp green beans, and sweet corn creates a symphony of flavors and textures. The creamy goat cheese adds a tangy finish that ties everything together beautifully. I often use it for potlucks because it’s both visually appealing and pleasing to a multitude of taste buds. Everyone loves its fresh flavors and the fact that it's made with healthy and wholesome ingredients.
Beyond the Recipe:
One of the things I love about this salad is its versatility. It’s perfect for a casual weeknight dinner, a picnic in the park, or a more elegant gathering. The beautiful colors of the corn, green beans and goat cheese make this a visually appealing dish too. I often serve it with a crusty loaf of bread for a truly satisfying meal.
More than just a recipe, this salad represents a philosophy for me. It's a testament to the fact that healthy eating doesn't have to be complicated or time-consuming. It's about embracing fresh, seasonal ingredients and finding simple, delicious ways to incorporate them into our busy lives. This recipe allows me to feel good about the meal I’m feeding myself and my family without making too much of a sacrifice in my busy schedule.
Beyond its practicality, this salad also highlights the importance of savoring the little moments. The act of preparing it – chopping vegetables, tossing the ingredients together – becomes a meditative process, a quiet moment of mindfulness amidst the chaos of everyday life. And the taste? Oh, the taste! It's a burst of summery freshness that makes every bite a mini-vacation for my taste buds.
So next time you're looking for a quick, healthy, and utterly delicious meal, try this Chicken, Green Bean, Corn, and Farro Salad. It's more than just a recipe; it's a taste of summer, a celebration of simple flavors, and a reminder that even amidst a busy schedule, there's always time for a little bit of wholesome goodness.
