Chicken, Green Bean, Corn, and Farro Salad with Goat Cheese
Farro is a nutty-flavored grain popular in Tuscany. It's not as heavy as some other whole grains, but it's still packed with protein, fiber, magnesium, and vitamins A, B, C, and E. Here, it's the base for a satisfying summer salad.
Farro is a nutty-flavored grain popular in Tuscany. It's not as heavy as some other whole grains, but it's still packed with protein, fiber, magnesium, and vitamins A, B, C, and E. Here, it's the base for a satisfying summer salad.
- 1 teaspoon dijon mustard
- 2 tablespoons white wine vinegar
- 2 tablespoons minced shallot
- 1/2 teaspoon coarse kosher salt
- 3 tablespoons extra-virgin olive oil, divided
- 1/2 cup semi-pearled farro* or spelt berries
- 8 ounces skinless boneless chicken breast halves
- 12 ounces green beans, trimmed, cut into 1 1/2-inch pieces
- 2 cups fresh yellow corn kernels (cut from 2 to 3 ears of corn)
- 3 green onions, thinly sliced (about 3/4 cup)
- 1 tablespoon minced fresh marjoram
- 4 ounces fresh goat cheese, crumbled (about 1 1/4 cups)
- Carbohydrate 29 g(10%)
- Cholesterol 67 mg(22%)
- Fat 25 g(38%)
- Fiber 5 g(22%)
- Protein 28 g(56%)
- Saturated Fat 10 g(50%)
- Sodium 545 mg(23%)
- Calories 448
Step-by-step
- Cook farro in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.
- Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes.
- Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.
- Mix farro, chicken, and green beans in large bowl; add corn and green onions.
- Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.
- DO AHEAD: Salad can be made 1 day ahead. Cover and chill.
- Divide chilled or room-temperature salad among plates. Sprinkle with goat cheese.
A Light and Flavorful Summer Salad: My Take on Chicken, Green Bean, Corn, and Farro
As a busy professional, finding time to cook healthy and delicious meals can be a challenge. I'm always on the lookout for recipes that are both satisfying and quick to prepare, and this Chicken, Green Bean, Corn, and Farro Salad fits the bill perfectly. The farro provides a delightful nutty flavor and a hearty texture, while the chicken, green beans, and corn offer a refreshing burst of summery goodness. The goat cheese adds a creamy tang that balances the other flavors beautifully. It's the kind of salad that's equally impressive for a weeknight dinner or a casual weekend gathering.
What I particularly appreciate about this salad is its versatility. You can easily adjust the ingredients to your liking. For instance, if you prefer a spicier kick, you can add a pinch of red pepper flakes to the dressing. Or, if you're feeling creative, you can substitute different types of beans or add other vegetables like bell peppers or cherry tomatoes. The possibilities are endless! The recipe also makes great leftovers – in fact, I often find the flavors even better the next day, after the ingredients have had a chance to meld together.
Beyond the deliciousness, this salad is a nutritional powerhouse. Farro is a whole grain packed with fiber, protein, and essential vitamins and minerals. Chicken is a lean protein source, providing energy and keeping you feeling full and satisfied. The green beans and corn add essential vitamins and antioxidants, contributing to overall well-being. And, let's not forget the goat cheese, which provides calcium and a delightful creamy texture.
This salad is more than just a meal; it's a testament to the power of simple ingredients combined to create something extraordinary. The fresh, vibrant flavors transport me to a sun-drenched Tuscan countryside, reminding me to take a moment to savor the goodness in life, even amidst a busy schedule. This recipe has quickly become a staple in my rotation, a go-to meal when I need something healthy, delicious, and easy to prepare. It's perfect for a quick weeknight dinner or a more elaborate lunch. I encourage you to try it – I think you'll love it as much as I do.
Tips and Variations:
- Make it ahead: This salad is even better the next day, allowing the flavors to blend beautifully. Prepare it a day in advance and store it in the refrigerator.
- Add some crunch: Toasted nuts or seeds like walnuts, pecans, or sunflower seeds would add a lovely crunch to the salad.
- Spice it up: A pinch of red pepper flakes adds a pleasant kick to the dressing.
- Get creative with the veggies: Feel free to add other vegetables like bell peppers, cherry tomatoes, or cucumbers.
- Herb variations: Experiment with different herbs like basil, oregano, or thyme.
- Different cheese options: Feta cheese or crumbled halloumi would be delicious substitutes for goat cheese.
This salad is a perfect example of how a simple, well-executed recipe can be both incredibly flavorful and incredibly satisfying. It’s the kind of meal that nourishes not only the body but also the soul.
