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Olives, Tomatoes, Chicken and Farro

Dredging boneless, skinless chicken breasts in seasoned flour before pan-frying helps create flavor. This flavor is then used to create a delicious pan sauce made with canned diced tomatoes, kalamata olives and baby spinach. Serve it over farro for a satisfying meal.

Did you know that farro is a whole grain? Whole grains are complex carbohydrates, which are superior to simple carbohydrates, as they are higher in fiber, packed with more nutrients and take longer to digest. This makes them a great choice for people with diabetes because they don’t raise blood sugar levels like simple carbohydrates can.

NUTRITION

Calories 467, Carbohydrates 44 g (6 g fiber, 5 g sugars), Fat 17 g (2 g sat. fat, 8 g monounsat. 1 g polyunsat.), Protein 32 g, Cholesterol 73 mg, Sodium 398 mg

Ingredients

  • ¾ cup farro, rinsed
  • ⅓ cup all-purpose flour
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon ground oregano, divided
  • 1 pound boneless, skinless chicken breast
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon ground black pepper
  • 2 tablespoons + 2 teaspoons extra virgin olive oil, divided
  • 1 shallot, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 (15 ounce) can diced tomatoes
  • ½ cup pitted kalamata olives, halved
  • 2 cups baby spinach
  • 1 tablespoon red wine vinegar
  • Garnish: ¼ cup finely chopped parsley (optional)

Directions

  1. Bring 1 quart of water to boil. Add farro then simmer, partially covered, until tender, about 25 minutes. Drain the farro and set aside.
  2. Toss flour with garlic powder, onion powder and ½ teaspoon oregano; spread mixture in a shallow dish or pie pan. Pound chicken to ¼-inch thickness and season with salt and pepper. Dredge both sides of each piece of chicken in seasoned flour, shaking off any excess.
  3. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add chicken and cook, turning once, until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a plate and cover with foil.
  4. Heat the remaining 2 teaspoons of oil in the skillet over medium heat. Add shallot and garlic and cook, stirring, until beginning to brown, 30 seconds to 1 minute. Add tomatoes, olives and remaining ½ teaspoon oregano. Maintain heat at a simmer and cook, stirring occasionally, for 5 minutes. Stir in spinach and red wine vinegar and cook until spinach is just wilted, 1 minute. Remove from heat.
  5. Portion farro into bowls. Top with tomato mixture. Slice chicken and add to top. Garnish with parsley, if desired.