Mediterranean Chicken & Farro Power Bowl
This isn't just another grain bowl; it's a nutritionally engineered powerhouse designed for flavor and wellness. We've deconstructed the classic gyro, keeping the vibrant look you love while rebuilding it from the ground up to be perfectly aligned with a heart-healthy Mediterranean lifestyle. Tender, herb-marinated chicken is broiled to perfection and served over a bed of nutty farro and chickpeas, complemented by a crisp, salt-free Greco-salad and a cooling cucumber-dill sauce.
Servings 4
Calories 648kcal
Ingredients
For the Herb-Marinated Chicken:
- 1 lb 454 g boneless, skinless chicken breast, cut into 1-inch cubes
- ¾ cup plain 0% Greek yogurt
- 1 large lemon zested and juiced
- 4 cloves garlic minced
- 2 tbsp fresh oregano finely chopped
- 1 tsp sweet paprika
- ½ tsp ground cumin
- ½ tsp ground coriander
- ⅛ tsp cayenne pepper
- ¼ tsp black pepper
- 2 tbsp extra-virgin olive oil
For the Farro & Chickpea Foundation:
- 1 cup uncooked pearled farro rinsed
- 3 cups low-sodium vegetable or chicken broth
- 1 15 oz can chickpeas, rinsed and drained
For the Crisp Greco-Salad:
- 1 English cucumber diced
- 1 cup cherry tomatoes halved
- ½ red onion very thinly sliced
- ¼ cup Kalamata olives rinsed and halved
- 2 oz 56 g block feta, crumbled
- 2 tbsp extra-virgin olive oil
- 1 tbsp lemon juice
- 1 tbsp fresh dill chopped
For the Cooling Cucumber-Dill Sauce:
- ¾ cup plain 0% Greek yogurt
- ½ English cucumber grated and squeezed dry in a towel
- 1 clove garlic minced
- 2 tbsp fresh dill chopped
- 1 tbsp lemon juice
- 1 tbsp extra-virgin olive oil
Instructions
- Forge the Herbaceous Marinade: In a large bowl, whisk yogurt, lemon zest and juice, garlic, oregano, paprika, cumin, coriander, cayenne, black pepper, and 2 tbsp olive oil. Add chicken, coat well, cover, and refrigerate 30 minutes to 4 hours.
- Prepare the Grain Foundation: Combine rinsed farro and broth in a medium saucepan. Bring to a boil, then simmer covered 25–30 minutes, until farro is tender-chewy. If liquid remains, drain; fluff with a fork, stir in chickpeas, and keep covered.
- Construct the Crisp Salad: In a medium bowl, combine cucumber, tomatoes, red onion, olives, and feta. In a small jar/bowl, whisk 2 tbsp olive oil, 1 tbsp lemon juice, and dill. Toss with the salad just before serving.
- Create the Cooling Cucumber-Dill Sauce: In a small bowl, mix yogurt, grated/squeezed cucumber, garlic, dill, lemon juice, and olive oil until smooth.
- Broil the Marinated Chicken: Heat broiler to high; position a rack ~6 inches from heat. Thread chicken onto metal or soaked wooden skewers, leaving slight gaps. Discard any remaining marinade. Arrange skewers on a baking sheet; broil 5–7 minutes per side until lightly charred and the thickest pieces reach 165°F (74°C).
- Assemble the Sun-Kissed Bowls: Divide warm farro-chickpea mixture among four bowls. Top with chicken (off skewers), a generous portion of Greco-salad, and a dollop of cucumber-dill sauce. Serve immediately.
Notes
- Ingredient Quality: Since this recipe contains no added salt, its flavor relies on the quality of your ingredients. Use a bright, peppery extra virgin olive oil and the freshest herbs you can find.
- Meal Prep: The farro, sauce, and chopped salad vegetables (undressed) can be prepared up to 2 days in advance and stored in separate airtight containers in the refrigerator for a quick assembly.
- Don't Rush the Marinade: The 30-minute minimum marinade time is crucial. The acidity in the yogurt and lemon juice tenderizes the chicken, making it exceptionally juicy.
Nutrition Information
(per serving)- Calories: 648
- Protein: 41 g
- Fat: 25 g
- Saturated Fat: 3.9 g
- Carbohydrates: 67 g
- Fiber: 11.2 g
- Sodium: 325 mg
- Sugar: 8.1 g (naturally occurring)