Chicken with Broccoli, Beets and Farro Salad (Meal Prep)

This Chicken with Broccoli, Beets, and Farro Salad is a vibrant and hearty meal that's perfect for anyone looking for a nutritious and satisfying lunch. It's a colorful mix of sweet and earthy flavors, with a bright, herbaceous dressing that ties everything together beautifully.

Ingredients

• Skinless, boneless chicken breasts: A lean protein source that provides the foundation for this hearty salad.
• Garlic powder, paprika, ground cumin, salt: A blend of spices that adds warmth and depth to the chicken.
• Extra virgin olive oil: Used for cooking the chicken, adding a rich, fruity flavor.
• Parsley leaves: These provide a fresh, herbaceous base for the dressing.
• Garlic cloves: These add a pungent, aromatic flavor to the dressing.
• Vinegar: This adds a tangy acidity to the dressing, balancing the other flavors.
• Red onion, sliced: This adds a sharp, pungent flavor that complements the sweetness of the beets and oranges.
• Cooked red beets, cut into wedges: These add a sweet, earthy flavor and a vibrant color to the salad.
• Broccoli florets: These add a slightly bitter, crunchy texture and a dose of vitamins.
• Cooked farro: This nutty grain provides a hearty base and a good source of fiber.
• Oranges, peeled and sliced: These add a sweet, citrusy flavor and a burst of freshness.
• Fresh dill, chopped: This adds a delicate, herbaceous note to the salad.

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Cooking Instructions

Preparing the Chicken:

In a small bowl, combine the garlic powder, paprika, ground cumin, and salt. Rub the spice mixture evenly over the skinless, boneless chicken breasts. Heat extra virgin olive oil in a skillet over medium heat. Place the seasoned chicken breasts in the skillet and cook for 6 minutes on each side, or until they are fully cooked through. Remove the cooked chicken from the skillet and allow it to cool for 5 minutes before slicing.

Preparing the Salad Ingredients:

Slice the red onion into thin slices. Peel the oranges and slice them into segments. Cut the cooked red beets into wedges. Cook the broccoli florets in boiling water for 6 to 8 minutes, or until they are tender crisp. Drain the cooked broccoli and transfer it to a bowl. Combine the beet wedges with the cooked farro and add salt.

Making the Dressing:

In a blender, combine the parsley leaves, garlic cloves, extra virgin olive oil, vinegar, and salt. Blend the ingredients until smooth, creating a vibrant green dressing.

Assembling the Meal Prep Bowls:

Divide the farro mixture and broccoli evenly among 4 food containers. Top each container with sliced red onion, orange slices, and sliced chicken. Drizzle the prepared dressing over each salad. Sprinkle with chopped fresh dill.

Adding More Variety:

• Add roasted sweet potatoes for a sweet and earthy flavor.
• Incorporate spinach for a boost of iron and vitamins.
• Sprinkle toasted almonds or walnuts for a crunchy texture.

Serving Suggestions

Enjoy the salad on its own for a light and refreshing meal.

Serve it alongside a slice of whole grain bread for a more substantial meal.

This salad makes a great post workout meal.

Variations

• Substitute quinoa or brown rice for farro.
• Use different types of vinegar, such as apple cider vinegar or balsamic vinegar, in the dressing.
• Add other vegetables, such as bell peppers, cucumbers, or cherry tomatoes.
• Add feta cheese for a salty tang.

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Storage and Reheating

Store the meal prep bowls in airtight containers in the refrigerator for 3 to 4 days.

It is best to dress the salad just before serving to prevent the ingredients from becoming soggy.

The chicken can be reheated in the microwave or oven, but the salad is best enjoyed cold.

This Chicken with Broccoli, Beets, and Farro Salad is a well balanced and delicious meal prep option that provides essential nutrients for a healthy diet.

Frequently Asked Questions

→ Can I use other grains instead of farro?

Absolutely! Farro can be substituted with other hearty grains like wheat berries, barley, or brown rice if you prefer. For a gluten-free alternative, try quinoa or wild rice instead. Each grain will give a slightly different texture and flavor profile, but all work well with the other ingredients in this recipe. Just be sure to adjust cooking times according to package directions for your chosen grain.

→ How can I save time when preparing this meal prep?

To save time, use pre-cooked beets (available in many grocery stores), instant farro or quick-cooking farro, and frozen broccoli florets that can be quickly steamed. You can also cook the chicken and farro a day ahead. Another time-saving tip is to prepare a larger batch of the dressing and store it in the refrigerator to use throughout the week for these bowls or other salads.

→ How long will these meal prep bowls stay fresh?

These meal prep bowls will stay fresh in the refrigerator for up to 4 days when stored in airtight containers. The dressing can be kept separately and added just before eating for maximum freshness, though these ingredients generally hold up well even with the dressing mixed in advance.

→ Can I make this recipe vegetarian?

Yes, this recipe can easily be made vegetarian by substituting the chicken with a plant-based protein. Good options include marinated tofu, tempeh, chickpeas, or even a plant-based chicken alternative. Season your protein substitute with the same spice blend used for the chicken to maintain the flavor profile. You'll still get a high-protein meal, particularly if you choose options like tempeh which provides about 31g of protein per cup.

→ What other vegetables would work well in this recipe?

This recipe is very adaptable! Try adding or substituting roasted sweet potatoes, steamed asparagus, raw or roasted bell peppers, cucumber slices, or leafy greens like arugula or spinach. For extra crunch, add some toasted nuts or seeds like walnuts, pumpkin seeds, or sunflower seeds. Feel free to adjust based on seasonal availability or your personal preferences.