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Roast Chicken & Pomegranate Farro Salad
Roast Chicken & Pomegranate Farro Salad
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From: EatingWell Magazine, November/December 2014
This healthy roasted chicken recipe is perfect for a simple supper or on special occasions. Arrange the chicken pieces on top of a grain salad studded with pomegranate seeds and roasted almonds for a pretty and comforting dish. Add green beans or roasted Brussels sprouts for an easy crowd-pleasing meal.
- By: Tara Mataraza Desmond EatingWell Recipe Contributor
Ingredients 8 servings
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Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
- 1 4-pound chicken cut into 8 portions, or 2 bone-in breasts (halved), 2 thighs and 2 drumsticks
- 3 cups water
- 1½ cups farro
- ⅓ cup tightly packed flat-leaf parsley, finely chopped
- 1 small shallot, minced
- 2 large cloves garlic, minced
- 1 tablespoon extra-virgin olive oil plus ¼ cup, divided
- 1¼ teaspoons kosher salt, divided
- ½ teaspoon ground pepper, divided
- 3 tablespoons balsamic vinegar
- 1 tablespoon pomegranate molasses (see Tip)
- 5 cups arugula, trimmed if necessary
- 4 cups chopped romaine lettuce
- 3 medium stalks celery, sliced diagonally ¼ inch thick
- ⅔ cup sliced scallions
- ½ cup pomegranate seeds
- ½ cup roasted unsalted almonds, coarsely chopped
Preparation
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- Preheat oven to 425°F. Coat a large rimmed baking sheet (or shallow roasting pan) with cooking spray. Place chicken pieces on the pan, spaced evenly apart.
- Bring water and farro to a boil in a medium saucepan. Reduce heat to maintain a very gentle simmer, cover and cook until the farro is tender but still a little chewy, 25 to 30 minutes. Drain and set aside to cool.
- Meanwhile, combine parsley, shallot, garlic, 1 tablespoon oil, ¾ teaspoon salt and ¼ teaspoon pepper in a small bowl. Loosen the skin on the chicken and rub the mixture under it.
- Roast the chicken until an instant-read thermometer inserted into the thickest part of a breast or thigh registers 165°F, 30 to 35 minutes. Transfer to a plate; tent with foil to keep warm. Pour the pan drippings into a fat separator or measuring cup and let stand while you prepare the salad.
- Whisk vinegar, pomegranate molasses, the remaining ½ teaspoon salt and ¼ teaspoon pepper in a large bowl. Slowly drizzle in the remaining ¼ cup oil, whisking until well combined. Add arugula, romaine, celery, scallions, pomegranate seeds, almonds and the cooled farro; gently toss to combine and coat the salad with dressing.
- To serve, transfer the salad to a large serving platter. Remove the chicken skin, if desired, and place the chicken on top of the salad. Skim any fat from the pan drippings, then drizzle the drippings over the chicken. Serve immediately.
- Use pomegranate molasses to add bright, tangy flavor to Middle Eastern-inspired sauces, salad dressings and more. Find it in large supermarkets near vinegars or molasses or in Middle Eastern markets.
- Serving size: 3 oz. chicken (skinless) & 1¼ cups salad
- Per serving: 433 calories; 20 g fat(3 g sat); 6 g fiber; 35 g carbohydrates; 31 g protein; 71 mcg folate; 71 mg cholesterol; 6 g sugars; 0 g added sugars; 2,704 IU vitamin A; 9 mg vitamin C; 99 mg calcium; 3 mg iron; 237 mg sodium; 455 mg potassium
- Nutrition Bonus: Vitamin A (54% daily value)
- Carbohydrate Servings: 2½
- Exchanges: 2 starch, ½ vegetable, 3 lean meat, 2½ fat
