Farro Salad with Yogurt-Marinated Chicken

Farro Salad with Yogurt-Marinated Chicken

Serves 4

A hearty, macro-balanced meal with chewy farro, fresh vegetables, and tender yogurt-marinated chicken. Great for meal prep or a nourishing family dinner.

Ingredients

For the Salad

• 1 cup dry farro

• 2 ½ cups garbanzo beans, rinsed and drained

• 1 cup cherry tomatoes, halved

• 1 ½ cups cucumber, chopped

• ½ cup onion, chopped

• 1 bell pepper, chopped

• ½ cup feta cheese, crumbled

• 1 tablespoon olive oil

• ¼ cup pesto

• 3 tablespoons lemon juice

• 1 teaspoon Italian seasoning

• 1 teaspoon salt

• ½ teaspoon black pepper

For the Chicken

• 4 chicken tenders (about 6 oz each)

• ¼ cup Greek yogurt

• 4 garlic cloves, minced

• 1 tablespoon lemon juice

• 2 teaspoons paprika

• 1 teaspoon onion powder

• 1 teaspoon oregano

• 1 teaspoon salt

• ½ teaspoon black pepper

Instructions

Make the Salad

1. Bring 2 quarts of salted water to a boil. Add farro and cook for about 30 minutes, or until tender (cooking time may vary by type). Drain well and let cool slightly.

2. In a large bowl, combine garbanzo beans, cherry tomatoes, cucumber, onion, bell pepper, and feta.

3. In a small bowl, whisk together olive oil, pesto, lemon juice, Italian seasoning, salt, and black pepper.

4. Add the cooled farro to the vegetable mixture, pour in the dressing, and toss until well combined.

5. Serve immediately or refrigerate for up to 3 days to allow flavors to meld.

Make the Chicken

1. In a bowl, stir together yogurt, garlic, lemon juice, paprika, onion powder, oregano, salt, and pepper.

2. Add chicken tenders and coat thoroughly. Marinate at least 30 minutes, or up to 24 hours in the refrigerator.

3. To cook in an air fryer:

• Preheat to 375°F. Spray the basket with non-stick spray.

• Add chicken in a single layer. Cook 8 minutes, flip, and cook an additional 5–7 minutes, until internal temperature reaches 165°F.

1. To bake in the oven:

• Preheat to 425°F.

• Place chicken on a parchment-lined baking sheet and bake for 17–18 minutes, or until internal temperature reaches 165°F.

To Serve

Divide salad among four bowls. Top with warm chicken. Garnish with extra lemon juice or fresh herbs if desired.

Nutrition (per serving, approx.)

• Calories: 620 kcal

• Protein: 48 g

• Carbohydrates: 55 g

• Fiber: 12 g

• Fat: 21 g