Farro and Vegetable Chicken Chili

Farro and Vegetable Chicken Chili

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From: Diabetic Living Magazine

Loaded with chicken and vegetables, this diabetic-friendly chili also calls for whole-grain farro, which adds fiber and helps to bulk up this recipe.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 1 cup semi-pearled farro
  • 1¼ pounds skinless, boneless chicken breast halves
  • 2 cups chopped onions (2 large)
  • 2 cups chopped zucchini (2 small)
  • 1 cup chopped carrots (2 medium)
  • 1 jalapeño chile pepper, stemmed, seeded (if desired) and finely chopped (see Tip)
  • 2 teaspoons olive oil
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • ½ teaspoon crushed red pepper
  • 2 (14.5 ounce) cans reduced-sodium chicken broth
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 (6 ounce) can tomato paste
  • 1 cup shredded cheddar cheese (4 ounces)

Preparation

  • Prep

  • Ready In

  1. Rinse farro. In a medium saucepan bring 2 cups water to boiling. Stir in farro. Return to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until farro is tender. Drain off any excess water.
  2. In a large skillet bring 2 cups water to boiling. Add chicken breasts. Reduce heat. Simmer, covered, for 12 to 15 minutes or until no longer pink (170°F). Using a slotted spoon, transfer chicken to a cutting board. Cool slightly. Coarsely chop or shred chicken. Set aside.
  3. Meanwhile, in a 4-quart Dutch oven cook onions, zucchini, carrots, and chile pepper in hot oil about 5 minutes or until tender. Stir in chili powder, cumin and crushed red pepper. Stir in broth, tomatoes, tomato paste and another 2 cups water. Bring to a boil; reduce heat. Simmer, covered, for 20 minutes. Stir in cooked farro and chopped or shredded chicken. Cook and stir until heated through. Ladle soup into bowls. Top each serving with 2 tablespoons of the cheddar cheese (see Tip).
  • Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • If your meal plan allows, serve this dish with crisp whole grain sesame crackers.

Nutrition information

  • Serving size: 1½ cups plus 2 tablespoons cheese
  • Per serving: 305 calories; 8 g fat(4 g sat); 5 g fiber; 31 g carbohydrates; 26 g protein; 27 mcg folate; 60 mg cholesterol; 7 g sugars; 3,601 IU vitamin A; 20 mg vitamin C; 173 mg calcium; 2 mg iron; 504 mg sodium; 596 mg potassium
  • Nutrition Bonus: Vitamin A (72% daily value), Vitamin C (33% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean protein, 2 vegetables, 1½ starch, ½ fat

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