Nutritionist's Pick: Zesty Lemon Chicken with Parsley Farro
and Stir-Fried Green Beans and Bell Peppers4.0(176)
Calories
:
640 kcalProtein
:
50g proteinPreparation Time
:
30 minutesDifficulty
:
EasyAllergens:
- Wheat
- Tree nuts
- Soy
- Milk
- Sulphites
- Crustaceans
- Egg
- Sesame
- Mustard
- Peanuts
- Wheat
- Fish
- May contain traces of allergens
Satisfying and nourishing, this nutritionist's pick features tender lemony chicken served with hearty parsley farro. Green beans and bell peppers bring colour and crunch, packing this balanced dish with texture and fresh flavours. Ingredients: Chicken breast • Green beans • Sweet bell pepper • Farro (wheat) • Lemon • Parsley • Garlic.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
serving amount
2 unit(s)
Chicken Breasts
½ cup
Farro
(Contains: Wheat May contain traces of: Tree nuts, Soy, Milk, Sulphites, Crustaceans, Egg, Sesame, Mustard, Peanuts, Wheat, Fish)
1 unit(s)
Lemon
170 g
Green Beans
1 unit(s)
Sweet Bell Pepper
2 unit(s)
Garlic, cloves
7 g
Parsley
Not included in your delivery
3 tbsp
Oil*
Nutrition Values
Calories640 kcal
Fat27 g
Saturated Fat4 g
Carbohydrate53 g
Sugar6 g
Dietary Fiber8 g
Protein50 g
Cholesterol125 mg
Sodium85 mg
Potassium1200 mg
Calcium75 mg
Iron4.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Medium Pot
•Measuring Spoons
•Measuring Cups
•Zester
•Baking Sheet
•Large Non-Stick Pan
•Large Bowl
Cooking Steps
1
- Before starting, preheat the oven to 425°F.
Wash and dry all produce. - To a medium pot, add farro, 1/8 tsp (1/4 tsp) salt and 3 cups (6 cups) water. Bring to a boil over high. Once boiling, reduce heat to medium-low.
- Cook uncovered for 20-24 min, until farro is tender but still firm to the bite. Strain farro, then return to the pot, off heat.
2
- Trim green beans.
- Core, then cut pepper into 1/4-inch strips.
- Peel, then mince or grate garlic.
- Roughly chop parsley.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
3
- Pat chicken dry with paper towels. To a large bowl, add chicken, 1/2 tbsp (1 tbsp) olive oil, half the lemon zest and half the garlic. Toss to coat. Season with salt and pepper, if you like.
- Heat a large non-stick pan over medium-high. Add 1/2 tbsp (2 tbsp) olive oil. When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches, if needed.)
- Cook 1-2 min per side, until golden. Transfer chicken to an unlined baking sheet. Carefully wipe the pan clean.
- Roast in the middle of the oven for 7-9 min, until cooked through.**
4
- Reheat the large non-stick pan over medium-high. When hot, add green beans, peppers and 1/4 cup (1/2 cup) water. Cook for 4-5 min, stirring occasionally, until water evaporates.
- Add 1 tbsp (2 tbsp) olive oil. Cook for 1 min, stirring often, until green beans are tender-crisp. Season with salt and pepper, if you like.
5
- To the farro, add parsley, 1 tbsp (2 tbsp) olive oil, lemon juice, remaining lemon zest and remaining garlic. Season with salt and pepper, if you like, then toss to combine.
6
- Divide chicken, farro and veggies between plates.
- Squeeze a lemon wedge over top.
