Chicken, Farro, Avocado Bowl
This chicken, farro, avocado bowl makes it easy to eat healthy. It has all the flavor and nutrition that you are looking for. You can easily get creative with this dish by using your favorite ingredients. A vegan version is also simple to accomplish; just replace the chicken with tofu or beans of your choice.
Start with a grain that you like. I chose farro, but you can use rice, quinoa, or couscous. Next, choose a protein such as chicken, beans, tofu, pork, beef, shrimp….anything your heart desires. However, if you want to keep it light and healthy, I suggest you use chicken, beans, or tofu. Add some sautéed or roasted vegetables, and top it off with a fresh garnish, such as avocado and/or homemade salsa.
The concept of the “bowl” reminds me of a deconstructed casserole. All the ingredients are put in one bowl and enjoyed together. It’s not baked like a traditional casserole, but it is just as comforting. My family and I like casseroles and “bowls”. They are not only fun and easy to eat, but they are also healthier than a traditional casserole, and delicious too.
Let’s get started. . .
Ingredients for farro:
2 – cups farro
1 – tsp. salt
1 1/2 – tbls. olive oil
1 – tsp. Herbs de Provence
Salt and pepper to taste
Bring 4 cups of water to a boil, add salt and farro and cook until al dente or according to the package directions. Once the farro is cooked, drain it and place in a bowl. Add the olive oil, herbs de Provence and salt and pepper. Mix thoroughly and set aside until the rest of the meal is ready.
You don’t have to worry about the farro getting cold, because it is delicious at room temperature.
Now let’s make the chicken . . .
Ingredients for chicken:
3 – lbs. boneless, skinless chicken thighs
2 – tsp. oregano
2 – tsp. chili powder
1 – tsp. corriander
1/4 – tsp. cayenne pepper
1 -cup chicken stock
Salt and black pepper to taste
1 – tbls. tomato paste
Season both sides of the chicken thighs with salt and black pepper. Heat 2 tablespoons of canola oil in a large skillet. Once it is hot, add the seasoned chicken and brown on both sides. This should take about 2–3 minutes on each side.
While the chicken is browning, mix the oregano, chili powder, corriander, cayenne pepper, and chicken stock in a small bowl.
Remove the chicken when it is browned, take a fork and knife and shred the chicken into strips then return it to the skillet. Pour the spice mixture over the chicken and stir well. Turn the flame to medium low and cook until tender, about 10 minutes.
Next, add the tomato paste and mix through the chicken thoroughly. Continue to cook the chicken about 10 minutes more, then remove from the heat.
While the chicken is cooking you can prepare the vegetables.
3 – zucchini cut into bit sized pieces
3 carrots sliced on the diagonal
2 – bell pepper diced
1 – jalapeño pepper
1/2 – tsp. salt
1/4 – tsp. ground black pepper
1 – tsp. oregano
2 – cloves garlic
1 – tbls. olive oil
Add 1 tablespoon olive oil and garlic cloves to a large skillet. As the oil is heating, let the garlic sauté and start to brown and soften, then add the chopped vegetables and seasonings. Stir and cook until tender crisp. Try not to over cook the vegetables. They should have a little crunch to them. When they are done, remove them from the heat and set aside.
Toppings . . .
Ingredients for Salsa:
2 – cups finely diced cucumber
1 – cup diced grape tomatoes
2 – tbls. finely diced onion
1/2 – tsp. salt or to taste
1/4 – tsp. black pepper
2 – tsp. olive oil
Mix all ingredients together in a small bowl and set aside.
Slice two avocados to top off the bowl.
Assembly . . .
Start by placing about one cup of the farro into a bowl, add the chicken, sautéed vegetables, then top off with salsa and a few slices of avocado.
Makes about 6 servings.