Farro and Vegetable Chicken Chili
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.Advertisement
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 degrees Fahrenheit). Using a slotted spoon, transfer chicken to a cutting board. Cool slightly. Coarsely chop or shred chicken. Set aside.
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.
3 lean protein, 2 vegetables, 1 1/2 starch, 1/2 fat