Tuesday, September 21, 2021

Chicken Farro Bake

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I hadn't planned on making this a recipe but it turned out too good not to share!  I was scrolling the 'gram when I saw Sur La Table showed some chicken rice bake and it appealed to my every fiber screaming for healthy-ish comfort food.  I didn't click on the recipe and decided to wing it and make my own.  I'm weird that way, usually preferring to make up my own version of a dish from a picture.  I find most recipes from people who aren't watching it a little diet wise always start with copious amounts of stuff that doesn't need to be there so I have to heavily alter it anyway.  On with the recipe!

Here's what you'll need:

1 lb chicken breast
1/2 cup farro (or brown rice, quinoa, etc)
1 can reduced sodium cream of mushroom soup (or cream of chicken)
4 cloves garlic
12 oz sugar snap peas (or whatever veggie you want)
1-1 1/2 tsp hickory liquid smoke (optional)

Preheat oven to 400 degrees.

Boil 2 1/2 cups water and add farro (rice, quinoa, etc) to begin cooking about 10 minutes before starting the rest of the dish.

Trim excess fat from chicken breasts and rub poultry seasoning on them.  In a medium high skillet, spritz a little cooking spray or your favorite oil (not included in recipe nutritional info if you go that route) and sear the chicken breasts about 2-3 minutes per side.

Set them aside on a plate and toss the sugar snap peas into the skillet and cook until almost tender.

Add the soup, minced garlic and liquid smoke into the cooked farro to combine, then add it to the skillet with the peas and stir.  Set the chicken breasts in the rice and place in the oven for 7-10 minutes or until chicken is cooked all the way through.  (Tent with foil if the farro is getting a crust on top)  If you prefer not to use the skillet in the oven, put all ingredients in an 8x8 dish then put into the oven.  

Use a potholder to remove your dish/skillet from the oven, divide in two and serve.

Perfectly comforting, easy to put together and the farro portion could easily be done ahead and reheated once the chicken breasts are ready if you're going to be tight on time.  Delicious leftovers for lunch the next day too if you want to double the batch.  

Tweak it how you like it.  Use half a can of soup with a cup of low sodium broth for a slightly thinner, less sodium version.  Use different veggies, different grain, different meat like pork or turkey.  All there for you to mix and match as you please!

The nutrition data provided with each recipe are estimates and cannot be guaranteed. It should not be used in the treatment of medical conditions and you assume all risk should you choose to prepare the recipe.  Nutrition info calculated using Very Well Fit's nutrition calculator and you are encouraged to enter the exact foods you have on hand for a more accurate count.

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