Risotto gets a whole-grain upgrade by swapping in farro (a type of wheat) for the white rice. The farrotto adds a chewy bite and nutty flavor, plus 4 extra grams of fiber per serving.

Adam Dolge
Source: EatingWell Magazine, April 2020

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat 1 tablespoon oil in a medium saucepan over medium-high heat. Add farro and cook, stirring frequently, until toasted, about 2 minutes. Add 3 cups broth and bring to a boil. Reduce heat to maintain a simmer, cover and cook until the farro is tender, about 30 minutes. Remove from heat.

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  • Meanwhile, sprinkle chicken with mustard and 1/2 teaspoon each salt and pepper. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the chicken and cook, flipping once, until browned and an instant-read thermometer inserted in the thickest part registers 165 degrees F, 6 to 8 minutes. Transfer to a plate.

  • Add the remaining 1 tablespoon oil and asparagus to the skillet. Sprinkle with the remaining 1/4 teaspoon each salt and pepper and cook, stirring frequently, until tender-crisp, about 3 minutes. Add the asparagus to the farro and stir until the mixture is creamy, about 2 minutes.

  • Add the remaining 1 cup broth, honey and crushed red pepper to the skillet. Bring to a simmer and cook, scraping up any browned bits, until the sauce is reduced by half, about 2 minutes. Add the chicken and turn to coat.

  • Stir parsley into the farro. Serve the farro topped with the chicken and the sauce.

Nutrition Facts

508 calories; protein 35.5g 71% DV; carbohydrates 50.2g 16% DV; exchange other carbs 3.5; dietary fiber 5.7g 23% DV; sugars 12.2g; fat 20.2g 31% DV; saturated fat 3.2g 16% DV; cholesterol 62.7mg 21% DV; vitamin a iu 1153.5IU 23% DV; vitamin c 13.6mg 23% DV; folate 48.4mcg 12% DV; calcium 71.7mg 7% DV; iron 4.3mg 24% DV; magnesium 41.9mg 15% DV; potassium 576.9mg 16% DV; sodium 568.7mg 23% DV; added sugar 9g.