If you like pasta or rice, try farro. It‘s a nutty-flavored grain high in fiber and protein and low in fat and calories. This simple dish is easy to prepare and makes for a colorful, filling meal, shared with us by Daniel Ellithorpe and Jacob Totman, of Morrison Healthcare, the food service provider for Upstate Medical University.

Ingredients

8 ounces farro, dry

 

6 ounces boneless skinless chicken breast

1 teaspoon olive oil

1/8 teaspon kosher salt

pinch ground black pepper

 

1 cup unpeeled cucumber, diced

1 cup unpeeled Granny Smith apple, diced

1 cup unpeeled Gala apples, diced

1/2 cup parsley, chopped

1/2 cup basil, chopped

1/4 teaspoon kosher salt

1/8 teaspoon ground black pepper

2 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

Preparation

Cook farro in boiling water until tender, about 20 minutes.

Drain and cool. Place in bowl.

 

Mix oil with 1/8 teaspoon salt and a pinch of pepper and rub on raw chicken.

Grill until cooked through. Chill and dice.

Combine remaining ingredients in the bowl and mix thoroughly. This makes four 1 ¼ cup servings.

Nutritional information

For 1 ¼ cup serving:

342 calories

18 grams protein

47 grams carbohydrates

9 grams fat

26 milligrams cholesterol

285 milligrams sodium

5 grams fiber

1 gram saturated fat