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Roasted Vegetable and Farro Bowl with Herb-Marinated Chicken

Roasted Vegetable and Farro Bowl with Herb-Marinated Chicken

Lunch
Prep Time
30min
Cook Time
45min
Servings
2
Calories
620
Chef's Note

For meal prep, you can prepare all components ahead of time and store separately in the refrigerator for up to 3 days. The herb marinade also works wonderfully with fish or tofu if you want to switch up the protein. For a time-saving hack, marinate the chicken the night before.

Tags
chicken
grain bowl
roasted vegetables
Mediterranean
meal prep
high protein
balanced
farro
healthy
herb-marinated
Ingredients

  • 2 medium (about 6 oz each) boneless, skinless chicken breasts

  • 1 cup farro

  • 2 medium bell peppers (mixed colors)

  • 1 medium zucchini

  • 1 small red onion

  • 1 cup cherry tomatoes

  • 5 tablespoons olive oil

  • 2 tablespoons fresh lemon juice

  • 3 cloves garlic

  • 1 tablespoon fresh rosemary

  • 1 tablespoon fresh thyme

  • 2 tablespoons fresh parsley

  • 1 teaspoon dried oregano

  • 1 teaspoon dijon mustard

  • 1 teaspoon honey

  • 1/4 cup feta cheese

  • 2 cups vegetable broth

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1 teaspoon lemon zest

  • 2 cups baby spinach

Instructions
  • 1

    Make the herb marinade: In a bowl, whisk together 3 tablespoons olive oil, 1 tablespoon lemon juice, 2 minced garlic cloves, 1 tablespoon chopped rosemary, 1 tablespoon chopped thyme, 1 tablespoon chopped parsley, 1 teaspoon dried oregano, 1 teaspoon Dijon mustard, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  • 2

    Place chicken breasts in a shallow dish and pour 3/4 of the herb marinade over them, reserving the rest for later. Turn to coat evenly, cover, and refrigerate for at least 20 minutes (or up to 4 hours for more flavor).

  • 3

    Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.

  • 4

    Rinse the farro under cold water. In a medium saucepan, combine farro with 2 cups vegetable broth and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 25-30 minutes until tender but still chewy.

  • 5

    While the farro cooks, cut the bell peppers, zucchini, and red onion into 1-inch chunks. Halve the cherry tomatoes. Toss all vegetables with 2 tablespoons olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper on the prepared baking sheet.

  • 6

    Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through, until caramelized and tender.

  • 7

    While vegetables are roasting, heat a grill pan or skillet over medium-high heat. Remove chicken from marinade (discard used marinade) and cook for 5-7 minutes per side until internal temperature reaches 165°F (74°C).

  • 8

    Let chicken rest for 5 minutes, then slice into strips.

  • 9

    Drain any excess liquid from the cooked farro and transfer to a large bowl. Add the lemon zest, remaining 1 tablespoon lemon juice, and 1 tablespoon chopped parsley. Stir to combine.

  • 10

    Make the finishing sauce by whisking together the reserved herb marinade with 1 teaspoon honey.

  • 11

    To assemble the bowls: Place a bed of baby spinach in each bowl, top with farro, arrange roasted vegetables and sliced chicken. Drizzle with the finishing sauce and sprinkle with crumbled feta cheese.

  • 12

    Serve warm or at room temperature.

Nutrition Information (per serving)
620
Calories
42g
Protein
65g
Carbs
24g
Fat
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