Chicken & Farro Salad: A Mediterranean Delight

I still remember the first time I tasted farro. It was at a tiny trattoria nestled in the hills of Tuscany, during a family trip years ago. The chef, a kind woman with flour dusting her apron, served us a simple salad with farro, sun-ripened tomatoes, and a drizzle of local olive oil. The nutty, slightly chewy texture of the farro, combined with the vibrant flavors of the Mediterranean, instantly transported me. It was a revelation, and I’ve been experimenting with farro ever since, always striving to recapture that perfect, sun-kissed bite. This Chicken & Farro Salad is my homage to that experience – a celebration of simple, fresh ingredients that come together in perfect harmony.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 45 minutes
• Total Time: 65 minutes
• Servings: 4-6
• Yield: 1 large salad bowl
• Dietary Type: Mediterranean

Ingredients

• 300 g spelt, Italian farro wheat
• 3 tablespoons olive oil
• 2 garlic cloves, squashed
• 4 chicken breasts, boneless
• 6 tablespoons extra virgin olive oil
• 4 tablespoons lemon juice
• 2 celery sticks, chopped
• 1 cup green olives
• 200 g cherry tomatoes, halved
• 1 cucumber, peeled, split in half lengthwise, seeds removed, diced into 2cm pieces
• Rocket (arugula), large handful
• 1/2 cup mint leaf
• 3 tablespoons flat leaf parsley, chopped
• Salt and pepper

Equipment Needed

• Large saucepan
• Frying pan
• Ovenproof dish
• Large salad bowl

Instructions

1. Preheat oven to 200 degrees Celsius (392 degrees Fahrenheit).
2. Bring a large saucepan of water to a rolling boil and add the farro. Boil until tender, approximately 25 minutes. Check for doneness by tasting a few grains; they should be soft with a slight chew.
3. Once the farro is cooked, drain it very well. Ensure no excess water remains, as this can make the salad soggy. Place the drained farro in a large salad bowl.
4. Heat a frying pan over moderate heat and add the olive oil and squashed garlic cloves. Allow the garlic to infuse the oil for a minute or two, being careful not to burn it.
5. Add the chicken breasts to the pan. Brown the chicken on all sides, about 3-4 minutes per side. This step adds flavor and color to the chicken.
6. Transfer the chicken breasts to an ovenproof dish, along with the hot oil and garlic from the frying pan.
7. Roast the chicken in the preheated oven for approximately 20 minutes, or until cooked through. A meat thermometer inserted into the thickest part of the breast should read 74 degrees Celsius (165 degrees Fahrenheit).
8. Remove the chicken from the oven and let it rest for a few minutes. This allows the juices to redistribute, resulting in more tender and flavorful meat.
9. Take the chicken out of the dish and slice it across the grain of the meat. This ensures that the chicken is easier to chew and more tender.
10. Add the sliced chicken to the salad bowl containing the farro.
11. Add the remaining ingredients to the salad bowl: extra virgin olive oil, lemon juice, chopped celery, green olives, halved cherry tomatoes, diced cucumber, rocket, mint leaf, and chopped flat leaf parsley.
12. Mix the salad carefully, ensuring that all ingredients are well combined and coated in the dressing.
13. Taste the salad and season with salt and pepper to your liking. Mix again to ensure the seasoning is evenly distributed.
14. Serve immediately or chill for later. The salad is delicious both warm and cold.

Expert Tips & Tricks

• Don’t overcook the farro: Overcooked farro can become mushy. Aim for a slightly al dente texture.
• Infuse the olive oil: Squashing the garlic cloves before adding them to the oil releases more of their flavor. Be careful not to burn the garlic, as this will make the oil bitter.
• Rest the chicken: Allowing the chicken to rest before slicing it helps retain its juices, resulting in a more tender and flavorful result.
• Make-ahead tip: The farro can be cooked ahead of time and stored in the refrigerator for up to 3 days. The chicken can also be cooked ahead of time, but it’s best to slice it just before serving to prevent it from drying out.
• Herb Power: Don’t be shy with the fresh herbs! They add a burst of freshness and flavor to the salad. If you don’t have mint or parsley, you can substitute other herbs such as basil or dill.
• Boosting Flavor: For an extra layer of flavor, toast the farro in a dry pan over medium heat for a few minutes before cooking it. This will enhance its nutty flavor.

Serving & Storage Suggestions

Serve this Chicken & Farro Salad as a light lunch, a satisfying side dish, or a complete meal. It pairs well with grilled vegetables, crusty bread, or a glass of crisp white wine.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The salad may become slightly drier as it sits, so you may want to add a little extra olive oil or lemon juice before serving. I don’t recommend freezing, as the texture of the vegetables will change.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	1044.5 kcal	N/A
Calories from Fat	472 g	45%
Total Fat	52.5 g	80%
Saturated Fat	9.3 g	46%
Cholesterol	92.8 mg	30%
Sodium	649.4 mg	27%
Total Carbohydrate	101.3 g	33%
Dietary Fiber	17.1 g	68%
Sugars	13.1 g	52%
Protein	51.2 g	102%

Variations & Substitutions

• Vegetarian/Vegan: Omit the chicken and add chickpeas or white beans for a protein boost. Consider roasting some vegetables like bell peppers or zucchini for added flavor.
• Gluten-Free: While farro is a wheat grain, some varieties are lower in gluten. Ensure you find a certified gluten-free farro, or substitute with quinoa or brown rice.
• Seasonal Variation: In the fall, add roasted butternut squash or apples. In the spring, try adding asparagus or peas.
• Cheese Please: Adding crumbled feta or goat cheese adds a tangy and creamy element.
• Spice it Up: Add a pinch of red pepper flakes to the salad for a little heat.

FAQs (Frequently Asked Questions)

Q: Can I use pre-cooked chicken for this salad?
A: Yes, you can use pre-cooked chicken, such as rotisserie chicken, to save time. Just shred it and add it to the salad.

Q: Can I make this salad ahead of time?
A: Yes, you can make the salad a few hours ahead of time. Store it in the refrigerator and add the rocket just before serving to prevent it from wilting.

Q: What if I don’t have farro?
A: You can substitute farro with other grains such as quinoa, barley, or brown rice. The cooking time may vary depending on the grain you choose.

Q: How do I prevent the chicken from drying out during roasting?
A: To prevent the chicken from drying out, you can baste it with the oil and garlic mixture a few times during roasting. You can also use chicken tenderloins instead of breasts as they tend to stay more moist when cooked.

Q: Can I add other vegetables to this salad?
A: Absolutely! Feel free to add any vegetables you like, such as bell peppers, zucchini, or red onion.

Final Thoughts

This Chicken & Farro Salad is a delightful celebration of Mediterranean flavors and textures. It’s healthy, satisfying, and easy to prepare, making it perfect for a quick weeknight meal or a summer gathering. I encourage you to try this recipe and experiment with different variations to make it your own. I would love to hear your feedback, so please share your comments and photos! Pair it with a crisp glass of white wine and enjoy the taste of sunshine in every bite.