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Mediterranean Chicken with Farro, Cherry Tomatoes and Cucumbers Weight Loss Recipe

Last Updated on December 15, 2024 by Arif Chowdhury

If you’re dreaming of sun-drenched shores and fresh, vibrant flavors, then Mediterranean Chicken with Farro is the dish for you!

This delightful meal features juicy grilled chicken served alongside hearty farro, crisp cucumbers, and juicy cherry tomatoes, all topped off with a refreshing tzatziki drizzle. Not only is this recipe bursting with flavor, but it’s also packed with nutrients that can help support your weight loss goals.

Let’s explore the benefits of the ingredients, and dive into the recipe that’s sure to become a staple in your kitchen!

The Benefits of the Mediterranean Diet

The Mediterranean diet is renowned for its health benefits. It emphasizes whole grains, lean proteins, healthy fats, and an abundance of fruits and vegetables.

Here’s why embracing this style of eating can be beneficial for your health:

Nutritional Power of Chicken

Chicken is a lean source of protein that is both versatile and satisfying. A 3-ounce serving of skinless chicken breast typically contains about 25-30 grams of protein and only 3-4 grams of fat.

This high protein content is essential for building and repairing tissues and helps keep you feeling full longer, aiding in weight management.

In fact, research shows that diets high in protein can reduce hunger and promote weight loss.

Farro: An Ancient Grain

Farro is an ancient grain that has been enjoyed for centuries in Mediterranean cuisine. It’s a fantastic source of fiber, with one cup of cooked farro providing about 8 grams of fiber and roughly 200 calories.

Fiber is crucial for digestion and can help maintain a healthy weight by promoting feelings of fullness. Studies indicate that increasing fiber intake can lead to a 25% reduction in calorie consumption, making farro an excellent choice for weight loss.

The Freshness of Vegetables

Cucumbers and cherry tomatoes not only add color and crunch to your meal but also contribute essential vitamins and minerals.

Cucumbers are about 95% water, making them incredibly hydrating and low in calories. Cherry tomatoes are rich in vitamins A and C, with just 30 calories per cup.

Incorporating a variety of colorful vegetables into your diet can reduce the risk of chronic diseases and enhance overall health.

The Creamy Delight of Tzatziki

Tzatziki sauce, made from yogurt, cucumbers, garlic, and herbs, adds a refreshing twist to this dish. Greek yogurt is an excellent source of protein and probiotics, beneficial for gut health.

One serving of tzatziki can provide around 50 calories while offering a creamy texture that complements the other ingredients beautifully.

Mediterranean Chicken with Farro Recipe

Now that we’ve covered the benefits, let’s get to the fun part: cooking! This Mediterranean Chicken with Farro is easy to prepare and perfect for meal prep or a family dinner.

Ingredients

For the Chicken:

  • 1 pound boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 2 teaspoons dried oregano
  • 1 teaspoon garlic powder
  • Juice of 1 lemon
  • Salt and pepper to taste

For the Farro Salad:

  • 1 cup farro, rinsed
  • 2 cups water or low-sodium chicken broth
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste

For the Tzatziki Sauce:

  • 1 cup Greek yogurt
  • 1/2 cucumber, grated and excess water squeezed out
  • 1 clove garlic, minced
  • 1 tablespoon fresh dill or mint, chopped
  • Juice of 1/2 lemon
  • Salt to taste

Instructions

Step 1: Marinate the Chicken

  • Prepare the Marinade: In a bowl, whisk together the olive oil, oregano, garlic powder, lemon juice, salt, and pepper.
  • Marinate the Chicken: Place the chicken breasts in a resealable bag or a shallow dish and pour the marinade over them. Seal or cover, then refrigerate for at least 30 minutes, or up to 2 hours for more flavor.

Step 2: Cook the Farro

Cook the Farro: In a medium saucepan, bring the water or chicken broth to a boil. Add the rinsed farro and a pinch of salt. Reduce the heat to low, cover, and simmer for about 25-30 minutes until tender. Drain any excess liquid and set aside to cool.

Step 3: Prepare the Tzatziki Sauce

Combine the Ingredients: In a bowl, mix together the Greek yogurt, grated cucumber, minced garlic, dill or mint, lemon juice, and salt. Adjust seasoning to taste and refrigerate until ready to serve.

Step 4: Grill the Chicken

  • Preheat the Grill: Heat a grill or grill pan over medium-high heat.
  • Grill the Chicken: Remove the chicken from the marinade and grill for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). Let it rest for a few minutes before slicing.

Step 5: Assemble the Salad

  • Combine the Salad Ingredients: In a large bowl, mix the cooked farro, cherry tomatoes, cucumber, red onion, parsley, olive oil, red wine vinegar, salt, and pepper. Toss gently to combine.
  • Serve: Plate the farro salad and top with sliced grilled chicken. Drizzle with tzatziki sauce before serving.

Nutritional Information

This recipe serves about four people. Here’s a rough estimate of the nutritional breakdown per serving:

  • Calories: Approximately 450
  • Protein: 35 grams
  • Fat: 18 grams
  • Carbohydrates: 38 grams
  • Fiber: 8 grams

This meal is not only filling but also provides a balanced mix of protein, healthy fats, and fiber to keep you satisfied.

Tips for the Perfect Mediterranean Chicken with Farro

  • Use Fresh Herbs: Fresh herbs like dill or mint can elevate the flavor of your tzatziki and salad. Don’t hesitate to experiment with your favorites!
  • Grill or Bake: If grilling isn’t an option, you can bake the marinated chicken at 400°F (200°C) for about 20-25 minutes or until cooked through.
  • Meal Prep Friendly: This dish is perfect for meal prep! You can make the chicken and farro ahead of time, then assemble and drizzle with tzatziki when ready to eat.

Making It a Complete Meal

While Mediterranean Chicken with Farro is nutritious on its own, consider rounding out the meal with additional sides:

  • Roasted Vegetables: Roasted zucchini, bell peppers, or asparagus can complement the flavors and add more nutrients to your plate.
  • Whole Grain Pita: Serve with whole grain pita bread for dipping in tzatziki or for a more filling meal.
  • Simple Green Salad: A side salad with mixed greens, olives, and a light vinaigrette can add freshness and crunch.

The Importance of a Balanced Diet

Incorporating meals like Mediterranean Chicken with Farro into your diet can significantly impact your overall health.

The Mediterranean diet, in particular, has been associated with numerous health benefits, including reduced risk of heart disease, improved cognitive function, and better weight management.

Did You Know?

Research from the New England Journal of Medicine found that following a Mediterranean diet can lead to a 30% reduction in the risk of cardiovascular diseases.

This emphasizes the importance of including whole grains, lean proteins, and healthy fats in your daily meals.

Conclusion

If you’re looking for a meal that brings together flavor, nutrition, and a bit of Mediterranean flair, Mediterranean Chicken with Farro is your answer.

With its juicy grilled chicken, hearty farro, and refreshing tzatziki drizzle, this dish is not only satisfying but also supports your weight loss journey.

So, gather your ingredients, fire up the grill, and enjoy a delightful meal that’s as good for your taste buds as it is for your health!