This Mediterranean Chicken Farro Bowl is the perfect balance of fresh, vibrant ingredients with a savory touch from the grilled chicken. The farro adds a chewy texture that pairs beautifully with the crunchy cucumber, juicy tomatoes, and briny olives.
Whether you’re meal prepping for the week or looking for a quick and healthy dinner, this dish checks all the boxes. It’s loaded with protein, fiber, and plenty of healthy fats, making it not only satisfying but also packed with flavor. This bowl is versatile enough for any occasion, from a casual weeknight dinner to a lunch that’s as nutritious as it is delicious.
Full recipe:
Ingredients:
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2 chicken breasts
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1 cup farro
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2 tablespoons olive oil
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1 teaspoon dried oregano
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1 teaspoon garlic powder
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1 cucumber, diced
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1 cup cherry tomatoes, halved
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1/4 cup red onion, thinly sliced
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1/4 cup Kalamata olives, pitted and sliced
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1/4 cup feta cheese, crumbled
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1/4 cup fresh parsley, chopped
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2 tablespoons olive oil (for dressing)
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1 tablespoon red wine vinegar
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1 teaspoon honey
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1/2 teaspoon dried oregano
Directions:
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Cook farro according to package directions. Drain and set aside.
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Preheat grill or skillet over medium heat.
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Rub chicken breasts with olive oil, oregano, garlic powder, salt, and black pepper.
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Grill or cook chicken for about 6-7 minutes per side or until fully cooked. Let the chicken rest for a few minutes before slicing.
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In a large bowl, combine the farro, cucumber, cherry tomatoes, red onion, olives, feta cheese, and parsley.
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For the dressing, whisk together olive oil, red wine vinegar, honey, and oregano.
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Toss the salad with the dressing and top with sliced chicken. Serve immediately or refrigerate for later.
Prep Time: 15 minutes | Cooking Time: 20 minutes | Total Time: 35 minutes
Kcal: 450 kcal | Servings: 2 servings
A Glimpse into Mediterranean Cuisine
Mediterranean cuisine is widely recognized for its health benefits and its reliance on fresh, simple ingredients. Characterized by an abundance of fruits, vegetables, whole grains, legumes, and healthy fats, Mediterranean food is often associated with promoting heart health, boosting metabolism, and improving overall well-being. In fact, many studies suggest that following a Mediterranean diet can reduce the risk of chronic diseases such as heart disease, diabetes, and obesity.
Farro, a whole grain commonly used in Mediterranean cooking, is packed with fiber, protein, and essential vitamins and minerals. When combined with grilled chicken and fresh vegetables, it creates a well-rounded meal that not only satisfies hunger but also provides long-lasting energy. The use of olive oil in the dressing further enhances the nutritional value of the dish by supplying healthy fats that support brain function and reduce inflammation.
Why Choose Chicken for This Bowl?
Chicken is an excellent choice for a protein source in this Mediterranean-inspired dish. Not only is it lean and versatile, but it also cooks quickly, making it an ideal protein for busy weeknights or meal prep. Grilled chicken, with its smoky flavor and juicy texture, pairs perfectly with the fresh and tangy ingredients found in this bowl. It’s a great way to add flavor without excess fat, keeping the dish light yet satisfying.
Additionally, chicken is a great source of essential nutrients like niacin, vitamin B6, phosphorus, and selenium. These vitamins and minerals help support metabolism, energy production, and immune function. The high protein content of chicken makes this dish an excellent choice for anyone looking to build or maintain muscle mass, recover after exercise, or simply maintain a healthy lifestyle.
The Nutritional Power of Farro
Farro, an ancient grain, is packed with health benefits that make it a standout ingredient in this bowl. It’s rich in fiber, which aids in digestion, supports heart health, and helps maintain stable blood sugar levels. Farro is also a great source of protein and essential amino acids, making it an excellent choice for vegetarians or those seeking to reduce their meat consumption.
In addition to fiber and protein, farro is a good source of key vitamins and minerals like iron, magnesium, and zinc. These nutrients contribute to overall health by supporting immune function, muscle and nerve function, and bone health. The chewy texture of farro adds a satisfying component to the bowl, creating a hearty and filling base that balances well with the other fresh ingredients.
The Mediterranean Salad Ingredients: A Perfect Balance of Flavors
The Mediterranean Chicken Farro Bowl isn’t just a protein-packed meal; it’s also loaded with a variety of fresh vegetables that contribute to both flavor and nutrition. The cucumber adds a crisp, refreshing crunch, while the cherry tomatoes provide juiciness and a burst of sweetness. The red onion introduces a mild sharpness that contrasts beautifully with the other ingredients, and the Kalamata olives bring a savory, briny taste that elevates the dish’s flavor profile.
Feta cheese, a classic element of Mediterranean cuisine, adds a tangy richness to the bowl. Its creamy texture balances the freshness of the vegetables and farro while providing a dose of calcium and other nutrients. Fresh parsley, sprinkled on top, adds a burst of color and a bright, herby note that ties the entire dish together.
A Versatile Dressing: The Key to a Flavorful Mediterranean Bowl
The simple dressing used in this Mediterranean Chicken Farro Bowl brings all the ingredients together with a tangy and slightly sweet flavor. The combination of olive oil, red wine vinegar, honey, and dried oregano adds depth and complexity to the dish without overpowering the natural flavors of the fresh vegetables and chicken. Olive oil, being a heart-healthy fat, not only enhances the taste of the dressing but also provides anti-inflammatory benefits and promotes a healthy metabolism.
Red wine vinegar adds acidity, which helps balance the richness of the feta and chicken. Honey, though used sparingly, introduces a subtle sweetness that complements the tangy flavors and ties everything together. The dried oregano, an essential herb in Mediterranean cuisine, adds an earthy and aromatic note that enhances the dish’s flavor profile.
The Convenience of a One-Bowl Meal
One of the best aspects of the Mediterranean Chicken Farro Bowl is its convenience. Unlike many other meals that require multiple dishes or complicated preparations, this meal can be made in just one bowl. It’s the ultimate in convenience and simplicity, making it a perfect choice for busy individuals looking for a quick, nutritious meal.
The recipe is easily adaptable for meal prep, which means you can make a batch of this Mediterranean bowl at the beginning of the week and enjoy it for several days. Since the flavors only improve as they marinate together, this dish is a great option for make-ahead lunches or dinners. The grilled chicken can be cooked in advance, and the farro can be prepared and stored in the refrigerator for easy assembly later.
Customizing Your Mediterranean Chicken Farro Bowl
This dish is highly customizable to suit your personal preferences or dietary needs. You can easily swap out the grilled chicken for another protein, such as shrimp, lamb, or even a plant-based alternative like tofu or tempeh. For a more substantial meal, you could add additional ingredients like roasted vegetables or a scoop of hummus on top.
If you prefer a different grain, you could replace farro with quinoa, bulgur, or couscous, each of which would add its own unique texture and flavor. For a lower-carb option, you could substitute cauliflower rice or zucchini noodles as the base of the bowl. This flexibility allows you to experiment with different combinations and make the dish your own.
Health Benefits of Mediterranean Eating
Eating Mediterranean-inspired meals, like the Mediterranean Chicken Farro Bowl, offers numerous health benefits. A diet rich in fruits, vegetables, whole grains, and healthy fats has been shown to reduce the risk of chronic conditions such as heart disease, stroke, and certain types of cancer. Additionally, the Mediterranean diet emphasizes the importance of fresh, whole foods, which are naturally rich in nutrients and low in processed sugars and unhealthy fats.
By incorporating ingredients like olive oil, farro, chicken, and fresh vegetables, this dish helps promote heart health, support digestive function, and provide steady energy throughout the day. It’s also a great option for weight management, as the combination of protein, fiber, and healthy fats helps keep you full for longer, preventing overeating.
Conclusion: A Nutritious and Flavorful Meal
The Mediterranean Chicken Farro Bowl is a delicious, healthy, and versatile meal that combines fresh ingredients and bold flavors in a single bowl. Whether you’re looking for a nutritious lunch, a satisfying dinner, or a meal prep option, this dish has it all. Packed with protein, fiber, healthy fats, and essential vitamins and minerals, it provides everything your body needs to stay energized and nourished.
The Mediterranean diet is known for its numerous health benefits, and this bowl is a perfect example of how you can incorporate those benefits into your daily meals. With its simple ingredients, easy preparation, and endless customization options, the Mediterranean Chicken Farro Bowl is sure to become a go-to recipe in your kitchen. So, give it a try and enjoy the fresh, vibrant flavors of the Mediterranean!