Chicken, Spring Pea and Farro Risotto with Lemon

Chicken, Spring Pea and Farro Risotto with Lemon

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From: Diabetic Living Magazine

Farro is chewier than Italian rice and adds an earthy flavor to the lemon-pepper chicken and spring peas in this tasty risotto recipe.

Ingredients 2 servings

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Original recipe yields 2 servings
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Nutrition per serving may change if servings are adjusted.
  • 1 cup reduced-sodium chicken broth
  • ½ cup water
  • 4 teaspoons light butter with canola oil
  • 1¼ cups quartered fresh mushrooms
  • ¼ cup finely chopped shallots
  • 6 tablespoons semi-pearled farro
  • 2 cloves garlic, minced
  • ¼ cup fresh peas or thawed frozen peas
  • ½ teaspoon salt-free lemon-pepper seasoning, such as Mrs. Dash® brand
  • 1 (8 ounce) skinless, boneless chicken breast half, halved horizontally
  • Nonstick cooking spray
  • 2 tablespoons freshly grated Parmesan cheese
  • 1 teaspoon snipped fresh thyme
  • ½ teaspoon finely shredded lemon peel
  • Finely shredded lemon peel (optional)

Preparation

  • Prep

  • Ready In

  1. In a small saucepan combine broth and the water; heat over high heat until hot but not boiling. Reduce heat to low; keep warm.
  2. Meanwhile, in a medium saucepan heat 3 teaspoons of the butter over medium heat. Add mushrooms and shallots; cook 3 to 5 minutes or until vegetables are tender. Add farro and garlic; cook and stir 5 minutes, stirring frequently. Reduce heat to medium-low. Carefully add ½ cup of the warm broth mixture, stirring to loosen brown bits from bottom of saucepan. Bring to boiling; reduce heat. Simmer, uncovered, 6 to 7 minutes or until the farro has absorbed the liquid.
  3. Add another ½ cup of the broth mixture. Cook and stir 6 to 7 minutes more or until the farro has absorbed the liquid. Continue adding broth mixture, ½ cup at a time and cooking until all of the liquid has been absorbed before adding more, stirring often. (This should take 25 to 30 minutes total.) Stir the peas in with the final addition of broth mixture.
  4. Meanwhile, sprinkle lemon-pepper seasoning evenly over chicken; rub in with your fingers. Coat a large nonstick skillet with cooking spray. Heat over medium heat. Add chicken; cook about 6 minutes or until chicken is no longer pink (165°F), turning once halfway through cooking time. Cut chicken into ½-inch-thick slices.
  5. When farro is fully cooked but still slightly firm, remove from heat. Stir in the remaining 1 teaspoon butter, the Parmesan cheese, thyme and the ½ teaspoon lemon peel. Divide farro mixture between two serving plates; top with the sliced chicken. If desired, sprinkle with additional lemon peel.

Nutrition information

  • Serving size: 4 ounces chicken and ¾ cup risotto
  • Per serving: 371 calories; 8 g fat(3 g sat); 5 g fiber; 35 g carbohydrates; 36 g protein; 38 mcg folate; 80 mg cholesterol; 4 g sugars; 370 IU vitamin A; 14 mg vitamin C; 122 mg calcium; 2 mg iron; 575 mg sodium; 855 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings:
  • Exchanges: 4 lean protein, 2 starch, 1 vegetable

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