Can a one-bowl meal really satisfy? This one will. It’s built on a base of nutty farro and tender sweet potato, which is then covered with chicken breast. Your taste buds will delight in the tangy, herbal chimichurri sauce over it all.
Farro is a great grain option because it contains a good amount of protein and fiber. You can also add any roasted vegetable — like broccoli or squash — to this meal to up the fiber content.
Active time: 45 minutes Total time: 1 hour
Chicken and Sweet Potato Farro Bowl
Serves: 4 | Serving Size: 1 cup (240ml) farro and sweet potato mixture, plus 1 cup chicken and 2 tablespoons sauce
Ingredients
- 1 cup (208g) semi-pearled farro
- 1 medium sweet potato, cubed
- 1 pound (450g) chicken breast
- 1 tablespoon olive oil, divided
- 2 teaspoons chili powder
- 1 1/2 cups (36g) fresh parsley, lightly packed
- 1 clove garlic, chopped
- 1/4 teaspoon crushed red pepper
- 3 tablespoons (45ml) red wine vinegar
- 4 teaspoons TABASCO® Green Jalapeño Sauce, or to taste
Directions
- Preheat the oven to 400ºF (200ºC).
- Put 3 cups (700ml) water in a medium saucepan and bring to a boil. Add the farro and sweet potato cubes and return to a boil, then cover and reduce heat to low to simmer for 20 minutes. The farro should be tender.
- Drain in a wire mesh strainer and let cool. The mixture can be stored in the refrigerator, tightly covered, for up to a week.
- Line a sheet pan with parchment, then place the chicken on the pan. Drizzle with 1 teaspoon olive oil and massage to coat, then sprinkle with the chili powder and rub to coat. Bake for 15–20 minutes, until the chicken is cooked through and an instant-read thermometer reads 160ºF (71ºC) when inserted in the thickest part of the breast. Cool on a rack until safe to handle. Shred into pieces and reserve.
- For the chimichurri, place the parsley and garlic in the bowl of a food processor. Process to mince finely, scraping down the sides to make a fine paste. Add the crushed red pepper, red wine vinegar and remaining 2 teaspoons of olive oil. Process until smooth. (Makes about 1/2 cup.) Serve with TABASCO® Green Jalapeño Sauce.
Nutrition Information (per serving):
Calories: 430; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 96mg; Sodium: 91mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 2g; Protein: 42g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
