Mediterranean Chicken Farro Lunch Bowl Recipe
Mediterranean farro chicken lunch bowls have balsamic roasted chicken breast, eggplant, zucchini and fennel, topped with fresh fennel fronds and crumbled feta cheese. Healthy yet filling, it's a great lunch to prep ahead for the week!
Servings: 4
Calories: 411kcal
Ingredients
- ¾ cup farro uncooked
Chicken
- 1 lb boneless skinless chicken breasts see note 1
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
Roasted Veggies
- ½ eggplant cut into ½ inch cubes
- 1 medium zucchini cut into ½ inch cubes
- 1 fennel bulb cut into ½ inch cubes (fronds reserved)
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- salt and pepper to taste
Vinaigrette
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- ½ tablespoon maple syrup
- ¼ teaspoon dijon mustard
Other
- ¼ cup feta cheese crumbled
- 2 tablespoons fennel fronds
Instructions
- Cook farro- Rinse the farro in a colander under the tap, then add to a pot. Cover with 4 cups of water, cover and cook. Simmer for 25 minutes and taste for chewiness. If you'd like it softer, simmer for 5 more minutes. Drain the farro, and allow to cool before assembling the lunch bowls.
- Roast the chicken- Heat oven to 425°F. Toss the chicken in olive oil and balsamic vinegar, and roast in the oven for a total time of 25 minutes, flipping halfway. Chicken should reach an internal temperature of 165°F when tested with an instant read thermometer. Allow chicken to rest for at least 10 minutes before slicing.
- Roast the vegetables-Toss the eggplant, zucchini and fennel in olive oil and balsamic vinegar, and spread out on a sheet pan. Sprinkle with salt and pepper, then roast in the oven for a total time of 15-25 minutes, stirring it up half way.
- Make the vinaigrette- Combine olive oil, balsamic vinegar, maple syrup and dijon mustard in a small jar. Shake it up until completely combined.
- Assemble the bowls- After all ingredients are cooked and cooled, assemble the lunch bowls: Add ½ cup cooked farro, 4 oz or half a chicken breast, around 1 cup of vegetables and 1 tablespoon feta cheese per bowl. Top with some fresh fennel fronds and drizzle with the vinaigrette.
Video
Notes
1- you may swap for boneless skinless chicken thighs; it should take the same amount of time in the oven, but check with an instant read thermometer that they reach 165°F internally.
This recipe was also SUPER delicious with butternut squash!
The fennel is tender but still has some bite to it. If you want the texture to be softer, be sure to slice the fennel thinly.
Nutrition
Serving: 1lunch bowl | Calories: 411kcal | Carbohydrates: 40g | Protein: 34g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 78mg | Sodium: 353mg | Fiber: 9g | Sugar: 9g