Chicken Farro Bowls with Goat Cheese

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Description
 Farro is an ancient wheat based grain that cooks and tastes like brown rice, but with a more chewy texture. This nutritious whole grain is a great way to mix it up from your usual rice. I've paired it here with some roasted chicken breast, roasted broccoli, and goat cheese. These bowls have over 50 g of protein in under 550 calories, with plenty of complex starches, gut promoting fiber, brain supporting healthy fats, and delicious flavor
Time
Prep Time:
30 minutes

Cook Time:
30 minutes

Total Time:
1 hour
Cost
Total Cost:

Cost per Serving:
$3.17
Ingredients
Serving(s)
Farro
  • 3 cup Water
  • 1 tsp Salt
  • 1.5 cup Farro
Broccoli
  • 3 lb Frozen broccoli, thawed
  • 2 tbsp Lemon juice
  • 2 tsp Extra virgin olive oil
  • 1 tbsp Lemon pepper
  • 1 tbsp Garlic powder
  • 1 tbsp Onion powder
  • 1 tbsp Black pepper, ground
Chicken
  • 2 lb Boneless skinless chicken breast
  • 1/4 cup Apple cider vinegar
  • 2 tsp Extra virgin olive oil
  • 2 tbsp Garlic powder
  • 2 tbsp Onion powder
  • 1 tbsp Black pepper, ground
  • 1 tsp Salt
Topping
  • 6 oz Goat cheese
Instructions
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  1. Add water and salt to a medium pot. Cover and bring to a boil over high heat. Add in the farro, cover, reduce heat to medium low, and let simmer for about 25 minutes, or until all water has absorbed

    2.

  2. Meanwhile, preheat your oven to 400F, and line a large cookie sheet with parchment paper. Toss the broccoli with lemon juice, oil, lemon pepper, garlic powder, onion powder, and black pepper. Roast at 400F for about 30 minutes, or until browned

    3.

  3. Cut your chicken into thin cutlets, and add to a large bowl. Season with vinegar, oil, garlic powder, onion powder, black pepper, and salt. Add to a parchment lined cookie sheet, and roast at 400F until the internal temperature is 165F (about 14 minutes). Let rest for a few minutes before dicing into bite sized pieces

    4.

  4. Prepare 6 airtight containers, and evenly divide your food. I got about 150g, 125g, and 100g respectively of broccoli, farro, and chicken per bowl. Top each bowl with 1 oz (28 g) of goat cheese

    5.

Nutrition Facts
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Calories: 544
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Total Fat: 15.5g (20 %)
 Saturated Fat: 5.6g (28 %)
 Polyunsaturated Fat: 1.5g
 Monounsaturated Fat: 4.9g
Cholesterol: 123mg (41 %)
Sodium: 1452mg (63 %)
Total Carbohydrate: 53.0g (19 %)
 Fiber: 13.0g (46 %)
 Net Carbs: 40.0g
 Total Sugar: 3.7g
Protein: 53.0g (106 %)
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Vitamin B12: 0.37mcg (15 %)
Vitamin D: 0.11mcg (1 %)
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Calcium: 234mg (18 %)
Iron: 5.14mg (29 %)
Magnesium: 158mg (38 %)
Potassium: 1323mg (28 %)
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Glycemic Index
:
48.0

Glycemic Load
:
27.6



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