Warm Spring Farro Chicken Salad (Printable Version)

Tender farro, juicy chicken, and crisp spring vegetables tossed in a zesty lemon vinaigrette. Light, refreshing, and ready in 45 minutes.

# Components:

→ Grains

01 - 1 cup farro, rinsed
02 - 3 cups water
03 - ½ teaspoon salt

→ Protein

04 - 2 boneless, skinless chicken breasts (approximately 10 ounces total)
05 - 1 tablespoon olive oil
06 - ½ teaspoon salt
07 - ¼ teaspoon black pepper

→ Vegetables

08 - 1 cup fresh or frozen peas
09 - 1 bunch (approximately 8 ounces) asparagus, trimmed and cut into 1-inch pieces
10 - 2 cups baby arugula or spinach

→ Lemon Vinaigrette

11 - 3 tablespoons extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 teaspoon honey or maple syrup
14 - 1 teaspoon Dijon mustard
15 - ½ teaspoon salt
16 - ¼ teaspoon freshly ground black pepper
17 - 1 teaspoon finely grated lemon zest

→ Garnish

18 - ¼ cup crumbled feta cheese, optional
19 - 2 tablespoons chopped fresh herbs (parsley, mint, or chives)

# Method Steps:

01 - In a medium saucepan, bring 3 cups water and ½ teaspoon salt to a boil. Add 1 cup rinsed farro, reduce heat to low, and simmer uncovered for 20 to 25 minutes until tender. Drain and set aside to cool slightly.
02 - While the farro cooks, rub the 2 chicken breasts with 1 tablespoon olive oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side until cooked through. Rest for 5 minutes, then slice thinly.
03 - Bring a pot of salted water to a boil. Add 1 bunch trimmed asparagus and 1 cup peas; cook for 2 minutes until bright green and just tender. Drain and rinse under cold water to halt the cooking process.
04 - In a small bowl, whisk together 3 tablespoons extra-virgin olive oil, 2 tablespoons freshly squeezed lemon juice, 1 teaspoon honey or maple syrup, 1 teaspoon Dijon mustard, ½ teaspoon salt, ¼ teaspoon freshly ground black pepper, and 1 teaspoon finely grated lemon zest until emulsified.
05 - In a large bowl, combine the cooked farro, sliced chicken, blanched asparagus, peas, and 2 cups arugula or spinach. Drizzle with the prepared vinaigrette and toss gently to coat evenly.
06 - Divide the salad among serving plates. Sprinkle each portion with ¼ cup crumbled feta cheese and 2 tablespoons chopped fresh herbs if desired. Serve warm or at room temperature.

# Expert Advice:

01 -
  • It tastes bright and fresh without feeling like diet food.
  • The farro gives you that satisfying chew that keeps you full for hours.
  • You can make it ahead and it actually gets better as the flavors soak in.
  • It works warm, cold, or somewhere in between, so no reheating required.
02 -
  • Don't skip rinsing the farro or you'll end up with a dusty, slightly bitter taste that throws off the whole dish.
  • If you dress the salad while the farro is still warm, the grains soak up the vinaigrette and taste twice as good.
  • Letting the chicken rest before slicing is crucial, cutting it too soon releases all the juices and leaves you with dry meat.
03 -
  • Toast the farro in a dry skillet for a few minutes before cooking it to bring out a deeper, nuttier flavor.
  • If your vinaigrette separates, whisk in a tiny splash of cold water to bring it back together.
  • Make a double batch of the dressing and keep it in a jar in the fridge for other salads throughout the week.
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