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 Busy Mom's Delight: Chicken, Green Bean, Corn, and Farro Salad
Life as a working mom is a whirlwind. Between school runs, work deadlines, and trying to keep a semblance of order in the household, finding time to cook healthy and delicious meals feels like climbing Mount Everest. But I’ve discovered a secret weapon in my fight against fast food and endless takeout: meal prepping. And this Chicken, Green Bean, Corn, and Farro Salad is my absolute go-to.
This salad isn't just a quick meal; it's a celebration of flavor and convenience. Farro, that nutty, ancient grain, gives it a satisfying chewiness that keeps you full longer than your average salad. The addition of tender chicken breast provides a hefty dose of protein, making it a perfect post-workout meal or a powerhouse lunch to fuel a busy afternoon. And the vibrant green beans and sweet corn add a burst of freshness that keeps things exciting.
But what makes this salad truly exceptional is its versatility. It's equally delightful served chilled from the refrigerator on a sweltering summer day or enjoyed at room temperature for a casual weeknight dinner. The best part? It's completely make-ahead friendly. I usually prepare a large batch on the weekend, storing it in individual containers in the fridge. This means I have a healthy and delicious lunch ready to grab and go each day, eliminating the stress of what-to-eat decisions amidst the morning chaos.
Why this salad is a lifesaver for busy moms:
- Make-ahead friendly: Prepare it once and enjoy it all week long.
- Healthy and nutritious: Packed with protein, fiber, and essential vitamins.
- Delicious and satisfying: The combination of flavors is simply irresistible.
- Time-saving: A quick and easy meal that doesn't compromise on taste.
- Versatile: Enjoy it hot or cold, as a lunch or dinner.
Beyond the everyday: This salad is surprisingly elegant. Dress it up a bit with a fancier goat cheese and it's easily impressive enough for a casual get-together with friends or a potluck. You can also easily adapt it to your preferences. Feel free to substitute different vegetables, add other grains, or even swap out the chicken for shrimp or tofu. The possibilities are endless!
This Chicken, Green Bean, Corn, and Farro Salad isn't just a meal; it's a symbol of self-care in the midst of a busy life. It's a way to nourish your body and soul without sacrificing precious time or energy. Embrace the simplicity, savor the flavors, and rediscover the joy of a truly effortless and delicious meal. It's a small act of self-care that will have a big impact on your wellbeing and sanity!
This salad has become a staple in my family. My kids, usually picky eaters, devour it without complaint. My husband appreciates the ease and healthfulness of it, and I, well, I simply adore the way it helps me navigate the craziness of motherhood with a little more grace and a lot less stress. I urge you to try it. You won't regret it. You'll discover that a healthy, flavorful, and convenient meal doesn't have to be a distant dream. It's within your reach – even on the busiest of days.
