Chicken & Farro Herb Salad

Chicken & Farro Herb Salad

4 Reviews
From: EatingWell Magazine, July/August 2015

With tons of fresh herbs, arugula, olives and farro, this healthy chicken salad recipe makes a wonderful potluck platter or healthy dinner. We love the nutty flavor and quick cooking time of farro but other whole grains, such as freekeh, bulgur or couscous, are also good choices.

Ingredients 6 servings

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  • Red-Wine Vinaigrette
  • ⅓ cup red-wine vinegar
  • 1½ tablespoons Dijon mustard
  • 1 small clove garlic, minced
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground pepper
  • ½ cup extra-virgin olive oil
  • Salad
  • 3 cups water
  • 1 cup farro
  • 1½ pounds boneless, skinless chicken breast, trimmed
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 fennel bulb, cored and chopped
  • 1 cup diced carrot
  • 1 cup chopped seeded English cucumber
  • ½ cup finely chopped red onion
  • ¼ cup chopped flat-leaf parsley
  • ¼ cup fresh basil, very thinly sliced
  • ¼ cup fresh mint, very thinly sliced
  • 2 cups arugula, tough stems removed, coarsely chopped
  • ¼ cup oil-cured black olives, sliced

Preparation

  • Active

  • Ready In

  1. To prepare vinaigrette: Whisk vinegar, mustard, garlic, ¾ teaspoon salt and ½ teaspoon pepper in a medium bowl. Whisk in oil.
  2. To prepare salad: Bring water to a boil in a medium saucepan. Add farro, reduce heat to low, cover and simmer until just tender, 15 to 25 minutes. Drain; transfer the farro to a large bowl.
  3. Toss ⅓ cup of the vinaigrette with the warm farro; let stand until cool.
  4. Preheat grill to medium-high.
  5. Sprinkle chicken with salt and pepper. Oil the grill rack (see Tip). Grill the chicken, turning once or twice, until cooked through, 12 to 16 minutes. Let cool 5 minutes and slice.
  6. Stir fennel, carrot, cucumber, onion, parsley, basil, mint and ⅓ cup vinaigrette into the farro.
  7. Just before serving, stir arugula into the farro mixture. Serve topped with the chicken and olives, drizzled with the remaining vinaigrette.
  • Make Ahead Tip: Prepare through Step 3; refrigerate the dressed farro and the remaining vinaigrette in separate containers for up to 2 days. Bring to room temperature before finishing the salad.
  • Oiling a grill rack before you grill helps prevent foods from sticking. Once the grill is heated, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition information

  • Serving size: 1⅓ cups salad & 3 oz. chicken
  • Per serving: 459 calories; 24 g fat(4 g sat); 5 g fiber; 32 g carbohydrates; 28 g protein; 38 mcg folate; 63 mg cholesterol; 5 g sugars; 0 g added sugars; 4,562 IU vitamin A; 13 mg vitamin C; 86 mg calcium; 3 mg iron; 513 mg sodium; 530 mg potassium
  • Nutrition Bonus: Vitamin A (91% daily value), Vitamin C (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ starch, 1½ vegetable, 3 lean meat, 4 fat

Reviews 4

November 12, 2017
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By: Ruth
What an interesting combination of flavors!
October 04, 2016
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By: Catherine9620
Awesome! Skipped the chicken. Just served seasoned/baked tofu on the side. We did not use all of the dressing. This recipe received great compliments! I will definitely make it again!
June 14, 2016
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By: EatingWell User
made vegan I just swapped chicken for vegan chick'n (Beyond Meat brand chick'n strips---out of this world, better than any chicken you've tasted). I always end up adding other veggies to this depending on what I have on hand. Always comes out delicious. I also use Grey Poupon instead of Dijon mustard in the dressing. Great for picnics, lunchs, potlucks, etc. Pros: delicious, healthy, colorful, flavorful Cons: -
July 05, 2015
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By: nikkichilson
A new favorite I'm adding this to my list of favorite summer salads. Great for work lunch. I used salmon instead of chicken and it was excellent. Pros: Full of flavor
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