Greek · lunch, dinner
Greek Chicken Farro Meal-Prep Bowls
Video by MOMables - Laura Fuentes on YouTube · Open on YouTube
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
Lean chicken breast, wholegrain farro and yoghurt give about 39 g of protein per bowl, and the farro and vegetables add nearly 10 g of fibre. Olive oil and olives supply mostly unsaturated fat.
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Ingredients 23
Method
Tap a time to watch that step in the video.
- Put the chicken in a zip bag with 3 tbsp olive oil, the lemon zest and juice, garlic, oregano, salt and pepper. Marinate for about an hour, or overnight in the fridge. 0:38
- Put the farro, 3 cups water and the salt in a pot, cover and bring to the boil. Lower to medium-low and simmer about 30 minutes until soft but chewy, then drain off any extra water. 0:08
- Heat a skillet over medium-high heat with 1 tbsp olive oil. Lift the chicken out of the marinade (discard the rest) and sear 5–7 minutes without moving it, then flip and cook until it reaches 74°C (165°F) inside. Rest, then slice across the grain. 1:04
- For the tzatziki, grate and squeeze the cucumber, then stir it into the yoghurt with the garlic, salt, lemon juice and dried dill.
- Fill bowls or containers with farro, then chicken, tomatoes, cucumber, olives, red onion and feta. Pack the tzatziki in a small separate pot and finish with dill, parsley and a squeeze of lemon. 2:16
Tip. Keeps up to 3 days in the fridge with the tzatziki and feta packed separately; eat cold like a salad or warm the farro and chicken. Olives and feta are salty, so go easy on extra salt. Brown rice or quinoa can replace the farro.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 30%
- Protein 32%
- Fat 38%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 65% of the 37 g of net carbs come from the farro. To cut carbs, try cauliflower rice instead, or half and half.
One serve has about 61% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High64%
35 µg a serve, mostly from boneless skinless chicken breasts (66%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High53%
0.9 mg a serve, mostly from boneless skinless chicken breasts (56%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High35%
0.8 µg a serve, mostly from feta (38%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High33%
3.6 mg a serve, mostly from farro (37%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High28%
117 mg a serve, mostly from farro (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron High26%
4.6 mg a serve, mostly from farro (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K High26%
31 µg a serve, mostly from cucumber (34%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High24%
21 mg a serve, mostly from cherry tomatoes (48%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E High22%
3.2 mg a serve, mostly from pitted kalamata olives (40%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium High21%
271 mg a serve, mostly from feta (34%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium Source19%
880 mg a serve, mostly from boneless skinless chicken breasts (25%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source15%
61 µg a serve, mostly from farro (33%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source13%
0.2 g a serve. Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A Source10%
93 µg a serve, mostly from cherry tomatoes (34%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 1
Vitamin D1%
0.2 µg a serve, mostly from boneless skinless chicken breasts (53%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by MOMables - Laura Fuentes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.