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Mediterranean Chicken and Farro Salad

by
S
Sophie

A delightful Mediterranean-inspired salad featuring tender chicken, hearty farro, and fresh vegetables, all tossed in a zesty lemon-herb dressing.

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Preparation time (min) 15 min
Cooking time (min) 35 min
Difficulty
Mediterranean Chicken and Farro Salad

Ingredients

4 servings
|
  • 2 whole
    Chicken breast skinless or Turkey breast
  • as needed
    Kosher salt or Sea salt
  • 1/4 cup
    Olive oil extra virgin or Avocado oil
  • 1 cup
    Farro or Quinoa
  • 1 whole
    Cucumber English or Zucchini
  • 1.5 cup
    Grape tomato or Cherry tomato
  • 1 whole
    Red bell pepper or Yellow bell pepper
  • 1/2 cup
    Kalamata olive or Green olive
  • 1 whole
    Lemon fresh or Lime
  • 1/4 cup
    Basil fresh or Parsley
  • 2 sprig
    Thyme fresh or Oregano
  • 2 tbsp
    Red wine vinegar or Balsamic vinegar
  • 2 clove
    Garlic minced or Shallot

Instructions

1

Season the chicken

Season the chicken breasts with a pinch of kosher salt.

Let the chicken sit for a few minutes after seasoning to absorb the salt.

Ingredients needed for this step

chicken breast kosher salt
2

Heat the skillet

Heat a tablespoon of olive oil in a nonstick skillet over medium heat.

Ensure the skillet is hot before adding the chicken to get a nice sear.

Ingredients needed for this step

olive oil
3

Cook the chicken

Cook the chicken for 3-4 minutes on each side until golden brown and cooked through.

Use a meat thermometer to ensure the chicken reaches an internal temperature of 165Β°F.

Ingredients needed for this step

chicken breast
4

Cool and shred the chicken

Remove the chicken from the skillet and let it cool before shredding.

Shredding the chicken while slightly warm makes it easier to handle.

Ingredients needed for this step

chicken breast
5

Cook the farro

Bring 3 cups of water to a boil in a large saucepan and add the farro.

Rinse the farro before cooking to remove any excess starch.

Ingredients needed for this step

farro
6

Simmer and cool the farro

Simmer the farro for 30-35 minutes until tender, then drain and let cool.

Spread the cooked farro on a baking sheet to cool quickly.

Ingredients needed for this step

farro
7

Prepare the vegetables

Chop the cucumber, tomatoes, and bell pepper into bite-sized pieces.

Use a sharp knife for clean cuts and to avoid bruising the vegetables.

Ingredients needed for this step

cucumber grape tomato red bell pepper
8

Combine the main ingredients

Combine the shredded chicken, cooked farro, and chopped vegetables in a large mixing bowl.

Mix gently to avoid breaking the vegetables.

Ingredients needed for this step

chicken breast farro cucumber grape tomato red bell pepper
9

Prepare the dressing

Whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, and chopped herbs to make the dressing.

Taste the dressing and adjust seasoning as needed.

Ingredients needed for this step

olive oil lemon red wine vinegar garlic basil thyme
10

Dress the salad

Pour the dressing over the salad and toss well to combine.

Let the salad sit for a few minutes to allow the flavors to meld.

Ingredients needed for this step

olive oil lemon red wine vinegar garlic basil thyme
11

Serve the salad

Serve the salad chilled or at room temperature, garnished with additional fresh herbs if desired.

Pair with a slice of crusty bread for a complete meal.

Ingredients needed for this step

basil

Nutrition Facts (per serving)

Calories 375 kcal
Fat 17 g
  • Saturated Fat: 2 g
Carbohydrates 30 g
Fiber 8 g
Sugar 5 g
Protein 25 g

Learn More About This Recipe

πŸ“

About this Recipe

This Mediterranean Chicken and Farro Salad combines tender chicken, nutty farro, and fresh vegetables in a zesty lemon-herb dressing. Perfect for a healthy and flavorful meal.
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Why This Recipe Is Good For You

This recipe is packed with lean protein from the chicken and fiber-rich farro, making it a nutritious and satisfying meal. The fresh vegetables and herbs add vitamins and antioxidants.
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Tips & Tricks

For added flavor, marinate the chicken in lemon juice and herbs before cooking. Toast the farro slightly before boiling to enhance its nutty flavor.
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Recipe Variations

You can substitute farro with quinoa or couscous for a different texture. Add feta cheese or roasted chickpeas for extra flavor and protein.
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Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors meld beautifully over time.
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Recipe History

Mediterranean salads have a rich history, often featuring grains, fresh vegetables, and olive oil. This recipe draws inspiration from traditional Greek flavors.
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Nutritional Information

This salad is a balanced meal, providing protein, whole grains, and a variety of vitamins and minerals from the vegetables.
🍽️

Pairing Suggestions

Pair this salad with a side of warm pita bread or a bowl of lentil soup for a complete Mediterranean meal.

Tags

healthy light protein-rich salad meal prep

Recipe Categories

Cuisine

mediterranean other

Meal Type

lunch dinner brunch

Course

main course salad

Cooking Methods

sautΓ©ing boiling other

Occasions

everyday family gathering picnic brunch

Dietary Restrictions

low-sodium low-sugar low-carb keto paleo halal kosher

Seasons

summer all-season

Difficulty

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