Chicken Fried Farro

This comes from Washington's ain Spike Mendelsohn, who's among the personage cook contributors to a tv cooking amusement called "Recipe Rehab" that appears locally connected Saturday mornings connected WJLA and tin beryllium seen via YouTube. The show's premise is that family-favorite dishes tin beryllium reworked to beryllium much healthful.

Farro stands successful rather nicely for atom successful this one-skillet dish, a comfort-food rendition that trades the peas, carrots and onions of Americanized Chinese fried atom for ginger-garlic-scallion aromatics and the mildness of zucchini and yellowish squash. The past atom cooks portion you chop, which makes this a weeknight enactment adjacent for engaged cooks. Mendelsohn doesn't play the chicken, but I urge it.

If you tin find plain, cooked farro connected your grocer's crockery bar, you'll beryllium capable to sound minutes disconnected the prep time. Cooked wheat berries whitethorn beryllium substituted, though they are considerably chewier.

If you're readying to devour this arsenic leftovers, you mightiness privation to blanch/shock the snowfall peas separately earlier slicing them and adding them to the premix successful the wok oregon skillet. That way, they'll enactment a happier shadiness of green.

Serve with a archetypal people of miso soup.

Ingredients

Nutritional Facts

Per serving

• Calories

  380

• Fat

  9 g

• Saturated Fat

  1 g

• Carbohydrates

  43 g

• Sodium

  400 mg

• Cholesterol

  95 mg

• Protein

  28 g

• Fiber

  6 g

• Sugar

  4 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from "Recipe Rehab: 80 Delicious Recipes That Slash the Fat, not the Flavor," from the editors of Everyday Health with JoAnn Cianciulli and Maureen Namkoong (HarperWave, 2013).

Tested by Bonnie S. Benwick.