Mediterranean Chicken & Farro Bowl
A flavorful and healthy bowl featuring chicken, farro, and a bright lemon-tomato dressing.
Ingredients
- 8 oz (2 small breasts) chicken breast
Substitute: Chicken thighs (boneless, skinless)
- 1/2 cup farro
Substitute: Quinoa or couscous
- 1 cup, halved cherry tomatoe
Substitute: Diced Roma tomatoes
- 2 cloves, minced (finely chopped) garlic
Substitute: 1/2 tsp garlic powder
- 2 tbsp olive oil
Substitute: Avocado oil
- 1/2 lemon (juice and zest) lemon
Substitute: 1 tbsp lemon juice
- 4 cups, chopped romaine lettuce
Substitute: Spinach or mixed greens
- 2 tbsp, grated parmesan cheese
Substitute: Feta cheese (crumbled)
- 1/4 tsp salt
- 1/4 tsp black pepper
Equipment Needed
- • Medium saucepan
- • Small bowl
- • Chef's knife
- • Cutting board
- • Air Fryer
Nutrition (per serving)
Calories
520
Protein
40g
Carbs
50g
Fat
20g
Instructions
- 1
Preheat the air fryer to 375°F (190°C). While it's preheating, cut the chicken breasts into 1-inch cubes. This ensures even cooking.
⏱️ 3 minutes
Technique: preheating
- 2
In a small bowl, toss (mix gently) the cubed chicken with 1 tbsp olive oil, 1/2 of the minced garlic, salt, and pepper. Make sure the chicken is coated evenly.
⏱️ 2 minutes
Technique: mixing
- 3
Place the chicken in the air fryer basket in a single layer (don't overcrowd). Air fry for 12-15 minutes, or until the chicken is cooked through (internal temperature reaches 165°F/74°C).
⏱️ 15 minutes
Technique: air frying
- 4
While the chicken is cooking, cook the farro. In a medium saucepan, bring 1 cup of water to a boil (heat water until bubbles form rapidly). Add the farro, reduce heat to low (simmer), and cover. Cook for 15-20 minutes, or until the farro is tender and the water is absorbed.
⏱️ 20 minutes
Technique: boiling, simmering
- 5
In a small bowl, prepare the dressing. Combine the halved cherry tomatoes, remaining minced garlic, remaining 1 tbsp olive oil, lemon juice, lemon zest (grate the outer peel), salt, and pepper. Stir to combine.
⏱️ 5 minutes
Technique: mixing
- 6
Chop the romaine lettuce.
⏱️ 2 minutes
Technique: chopping
- 7
Assemble the bowls. Divide the romaine lettuce between two bowls. Top with cooked farro, air-fried chicken, and the tomato dressing.
⏱️ 2 minutes
Technique: none
- 8
Garnish (add as a final touch) with grated Parmesan cheese. Serve immediately.
⏱️ 1 minute
Technique: none
💡 Chef's Tips
Add a pinch of red pepper flakes to the tomato dressing for a little heat.
⚠️ Common Mistakes to Avoid
- • Overcooking the farro – it should be tender but not mushy.
- • Not checking the internal temperature of the chicken.
Why Easy?
✓ What makes it easier:
- • Simple ingredients
- • Straightforward cooking techniques
- • Minimal risk of burning
! What requires attention:
- • Balancing flavors
- • Properly cooking grains
