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GREEK CHICKEN AND FARRO BOWL
09

GREEK CHICKEN AND FARRO BOWL

NUTRITION
HEALTHY RECIPES
Feb 05, 2025

GREEK CHICKEN AND FARRO BOWL

The Greek chicken and farro bowl is a fresh and hearty Mediterranean-inspired dish that combines nutty farro with tender grilled chicken, creamy feta and crisp cucumbers and cherry tomatoes. The dish is brought together with a dollop of tzatziki sauce, adding a tangy and refreshing contrast. Farro, a protein-rich ancient grain, provides a satisfying chewy texture, making this meal both nutritious and delicious. Whether you’re preparing a wholesome lunch or a quick dinner, this bowl is an excellent choice. It’s also ideal for meal prep, as the ingredients hold up well in the fridge. The combination of grilled chicken, vibrant vegetables and a creamy dressing makes this bowl a balanced meal filled with fibre, protein and essential nutrients. Enjoy a taste of the Mediterranean in every bite with this easy-to-make and flavourful dish.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Greek, Mediterranean

PREPARATION/TECHNIQUES

Grill, Boil, One-Pot Wonders

OCCASION/HOLIDAY

Healthy Eating, Summer Meal, Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, High Protein, Quick & Easy

DISH TYPE

Bowl, Grain Bowl, Salad

INGREDIENTS

Here is the list of ingredients we need to prepare Greek Chicken and Farro Bowl:

  • 50g farro, cooked
  • 80g grilled chicken breast
  • 10g feta cheese, crumbled
  • 20g cucumber, diced
  • 10g cherry tomatoes, halved
  • 1 tbsp tzatziki sauce

FULL NUTRITIONAL INFORMATION

  • Calories: 360 kcal
  • Protein: 34g
  • Carbohydrates: 35g
  • Fibre: 6g
  • Fat: 10g
  • Saturated Fat: 3g
  • Cholesterol: 65mg
  • Sodium: 480mg
  • Calcium: 120mg

PREPARATION FOR GREEK CHICKEN AND FARRO BOWL

  • Cook The Farro: Rinse the farro under cold water. In a pot, bring 150ml of water to a boil. Add the farro, reduce heat to a simmer, and cook for 20-25 minutes until tender. Drain any excess water and let it cool slightly.
  • Prepare The Chicken: Season the chicken with salt and pepper. Heat a grill pan or skillet over medium-high heat. Cook the chicken for 4-5 minutes per side until golden and fully cooked. Let it rest for a few minutes before slicing.
  • Prepare The Vegetables: Let’s dice the cucumber and halve the cherry tomatoes.
  • Assemble The Bowl: In a serving bowl, add the cooked farro as the base. Top with grilled chicken slices, diced cucumber, cherry tomatoes, and crumbled feta cheese.
  • Add Tzatziki Sauce: Drizzle the Tzatziki sauce over the bowl for extra flavour.
  • Serve: Enjoy immediately, or store for later as a meal prep option.

PREP TIME

10 minutes

COOKING TIME

25 minutes

TIPS

  • Perfect Farro Texture: Cook until al dente for a slightly chewy consistency, then rinse with cold water to prevent clumping.
  • Grill Marks On Chicken: Use a grill pan and press the chicken slightly for better-charred marks, adding a smoky flavour.
  • Tzatziki Shortcut: If short on time, use store-bought tzatziki or mix Greek yoghurt with lemon juice, garlic and cucumber for a quick version.
  • Meal Prep Friendly: Store all ingredients separately and combine just before eating to maintain freshness.
  • Extra Crunch: Add chopped red onion or kalamata olives for more texture and a deeper Mediterranean flavour.

VARIATIONS

  • Protein Options: Swap chicken for grilled salmon, shrimp, or falafel for a vegetarian twist.
  • Grain Swaps: Replace farro with quinoa, brown rice, or couscous for a different texture.
  • Dressing Alternative: Drizzle with olive oil and lemon juice instead of tzatziki for a lighter option.
  • Add More Greens: Toss in fresh spinach or arugula to make it more of a salad.
  • Spicy Kick: Sprinkle crushed red pepper flakes or add a dash of harissa for extra heat.

PREPPING AND STORAGE

  • Refrigeration: Store the ingredients separately in airtight containers for up to 3 days.
  • Freezing: Cooked farro and grilled chicken can be frozen for up to 2 months. Defrost in the fridge overnight before use.
  • Reheating: Microwave the farro and chicken for 1-2 minutes before assembling the bowl. Keep the fresh veggies and tzatziki cold for the best texture.

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