Nutritionist's Pick: Zesty Lemon Chicken with Parsley Farro

Balanced

Very High Fibre

High Protein

Under 650 Calories

Nutritionist's Pick: Zesty Lemon Chicken with Parsley Farro

and Stir-Fried Green Beans and Bell Peppers

10 min

Difficulty: 1/3

Satisfying and nourishing, this nutritionist's pick features tender lemony chicken served with hearty parsley farro. Green beans and bell peppers bring colour and crunch, packing this balanced dish with texture and fresh flavours. Ingredients: Chicken breast • Green beans • Sweet bell pepper • Farro (wheat) • Lemon • Parsley • Garlic.

Allergens

Soy

Mustard

Wheat

Milk

Sulphites

Crustaceans

Egg

May contain traces of allergens

Peanuts

Sesame

Tree nuts

Fish

Tags

30-min-or-less

Very High Fibre

Classic-plates

Regional-specialty

High Protein

Under 650 Calories

Balanced

Ingredients

Chicken Breasts

2 unit(s)

Farro

0.5 cup

Lemon

1 unit(s)

Green Beans

170 g

Sweet Bell Pepper

1 unit(s)

Garlic, cloves

2 unit(s)

Parsley

7 g

Oil

3 tbsp

Preparation

Before starting, preheat the oven to 425°F.
Wash and dry all produce.
To a medium pot, add farro, 1/8 tsp (1/4 tsp) salt and 3 cups (6 cups) water. Bring to a boil over high. Once boiling, reduce heat to medium-low.
Cook uncovered for 20-24 min, until farro is tender but still firm to the bite. Strain farro, then return to the pot, off heat.

Trim green beans.
Core, then cut pepper into 1/4-inch strips.
Peel, then mince or grate garlic.
Roughly chop parsley.
Zest, then juice half the lemon. Cut remaining lemon into wedges.

Pat chicken dry with paper towels. To a large bowl, add chicken, 1/2 tbsp (1 tbsp) olive oil, half the lemon zest and half the garlic. Toss to coat. Season with salt and pepper, if you like.
Heat a large non-stick pan over medium-high. Add 1/2 tbsp (2 tbsp) olive oil. When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches, if needed.)
Cook 1-2 min per side, until golden. Transfer chicken to an unlined baking sheet. Carefully wipe the pan clean.
Roast in the middle of the oven for 7-9 min, until cooked through.**

Reheat the large non-stick pan over medium-high. When hot, add green beans, peppers and 1/4 cup (1/2 cup) water. Cook for 4-5 min, stirring occasionally, until water evaporates.
Add 1 tbsp (2 tbsp) olive oil. Cook for 1 min, stirring often, until green beans are tender-crisp. Season with salt and pepper, if you like.

To the farro, add parsley, 1 tbsp (2 tbsp) olive oil, lemon juice, remaining lemon zest and remaining garlic. Season with salt and pepper, if you like, then toss to combine.