The sweet-tart warm blueberry dressing is a wonderful counterpoint to the earthy elements of this simple yet satisfying salad. All the cooked elements of this salad—berry dressing, chicken, and farro—can be prepared ahead of time and then assembled for a quick weeknight meal. If farro is not available, other grains, including spelt berries, sorghum, or quinoa, can be used.
Raise a toast
To deepen the flavour of the farro, you can give it a quick toast before simmering in water. Simply heat a small amount of oil in the saucepan and then toss in dry grains. Heat, stirring a few times, until grains turn a shade or two darker and emit a nutty aroma. Then add water to pan.
Chicken Farro Salad with Chunky Blueberry Dressing
Ingredients
- 1 cup (250 mL) farro
- 2 tsp (10 mL) extra-virgin olive oil
- 1 shallot, peeled and chopped
- 2 garlic cloves, peeled and chopped
- 2 cups (500 mL) fresh or frozen blueberries
- 2 tsp (10 mL) lemon zest
- 1/2 tsp (2 mL) dried thyme
- 1/4 tsp (1 mL) dried red pepper flakes
- 1/4 tsp (1 mL) salt
- 2 Tbsp (30 mL) balsamic vinegar
- 8 cups (2 L) baby spinach or mesclun mix
- 1 large red bell pepper, thinly sliced
- 1 lb (450 g) cooked chicken, sliced
- 1/2 cup (125 mL) chopped parsley
Nutrition
Per serving:
- calories432
- protein34 g
- total fat7 g
- sat. fat0 g
- total carbohydrates56 g
- sugars11 g
- fibre11 g
- sodium260 mg
Directions
01
In medium-sized saucepan, place farro and 3 cups (750 mL) water. Bring to a boil, reduce heat to low, and simmer, covered, for 30 minutes, or until grains are tender. Drain well.
02
In small saucepan, heat oil over medium heat. Add shallot and garlic; heat for 30 seconds. Add blueberries, 2 Tbsp (30 mL) water, lemon zest, dried thyme, red pepper flakes, and salt; heat for 3 minutes, or until blueberries have softened and released some of their juices. Stir in balsamic vinegar.
03
Divide greens, farro, bell pepper, and chicken among 4 serving plates. Top with warm blueberry dressing and scatter parsley overtop.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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