A vibrant salad featuring tender farro, juicy chicken, crisp spring vegetables, and zesty lemon vinaigrette. Light, nutritious, and ready in 45 minutes.
# What You'll Need:
→ Grains
01 - 1 cup farro, rinsed
02 - 3 cups water
03 - ½ teaspoon salt
→ Protein
04 - 2 boneless, skinless chicken breasts (approximately 10 ounces total)
05 - 1 tablespoon olive oil
06 - ½ teaspoon salt
07 - ¼ teaspoon black pepper
→ Vegetables
08 - 1 cup fresh or frozen peas
09 - 1 bunch asparagus (approximately 8 ounces), trimmed and cut into 1-inch pieces
10 - 2 cups baby arugula or spinach
→ Lemon Vinaigrette
11 - 3 tablespoons extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 teaspoon honey or maple syrup
14 - 1 teaspoon Dijon mustard
15 - ½ teaspoon salt
16 - ¼ teaspoon freshly ground black pepper
17 - 1 teaspoon finely grated lemon zest
→ Garnish
18 - ¼ cup crumbled feta cheese, optional
19 - 2 tablespoons chopped fresh herbs (parsley, mint, or chives)
# Directions:
01 - In a medium saucepan, bring 3 cups water and ½ teaspoon salt to a boil. Add 1 cup rinsed farro, reduce heat to low, and simmer uncovered for 20 to 25 minutes until tender and fluffy. Drain in a fine-mesh strainer and set aside to cool slightly.
02 - While the farro cooks, rub chicken breasts evenly with 1 tablespoon olive oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Heat a skillet or grill pan over medium heat and cook chicken for 6 to 7 minutes per side until golden brown and cooked through (internal temperature 165°F). Remove from heat, let rest for 5 minutes, then slice thinly against the grain.
03 - Bring a large pot of salted water to a boil. Add asparagus pieces and peas, cooking for 2 minutes until bright green and just tender-crisp. Drain immediately and transfer to an ice bath or rinse under cold running water to stop the cooking process.
04 - In a small bowl, whisk together 3 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon honey or maple syrup, 1 teaspoon Dijon mustard, ½ teaspoon salt, ¼ teaspoon black pepper, and 1 teaspoon lemon zest until emulsified. Adjust seasonings to taste.
05 - In a large mixing bowl, combine the cooled farro, sliced chicken, blanched asparagus, peas, and arugula or spinach. Pour the vinaigrette over the mixture and toss gently until all components are evenly coated with dressing.
06 - Divide the salad among four plates or bowls. Top each portion with crumbled feta cheese if desired and sprinkle with fresh chopped herbs. Serve immediately at room temperature or slightly warm.
