Healthy Chicken Thighs with Farro

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy
Healthy Chicken Thighs with Farro

This healthy one-pan recipe bakes chicken on a delicious vegetable medley blended with savory herbs and the wonderful tang of apple cider vinegar. Minced garlic and black pepper deepen the flavor of this heart-healthy recipe for juicy chicken thighs.

Total Time
120 minutes
Servings
6
Calories
441
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Why You’ll Love This Healthy Chicken Thighs with Farro

Looking for a chicken and vegetables recipe that’s as satisfying as it is healthy? Skinless thighs combine with fiber-rich farro along with a medley of colorful vegetables to deliver on taste and nutrients. The farro adds a bit of nuttiness to the dish and the veggies add a touch of brightness. You won’t leave the table feeling hungry after eating this filling dish thanks to the whopping 48g of protein and 8g of fiber, but it also won’t drag you down. Another bonus? You won’t have much to clean up when you’re done because you can cook this entire meal in one pan. Since this dish is equally enjoyed by adults and kids, it’s a chicken dinner recipe that can keep the entire family well-nourished and satisfied.

This chicken thighs recipe can easily fit into a heart healthy diet. The dish is low in saturated fat, with only 2g per serving, and there is just 9g of total fat. There’s also 8g of heart-healthy fiber per serving, thanks to the farro, which is a whole grain that contains fiber, protein and other healthy nutrients. At just 441 calories per serving and with 48g of protein, one serving will fill you up and keep you satisfied for hours, making this a low calorie chicken dish that won’t leave you feeling hungry. If you’re watching your sodium, this recipe is a bit higher than most on Health eCooks, so you may want to eat it alongside very low-sodium foods.

Farro offers numerous health benefits. It’s rich in dietary fiber, which aids in digestion and promotes satiety. It’s a good source of complex carbohydrates, providing sustained energy and helping to regulate blood sugar levels. The whole grain also contains protein, which supports muscle health and helps maintain a feeling of fullness. And it contains other important nutrients, like magnesium, iron, zinc and B vitamins.

Since farro is a type of wheat, it is not gluten-free. However, it is easy to make this a gluten-free chicken recipe by substituting the farro for another gluten-free grain, such as quinoa or brown rice if you have celiac disease or a gluten sensitivity. Just check that your chicken stock is gluten free, if necessary.

This is among our favorite chicken and farro recipes. But what we love about this healthy chicken dish is that it’s customizable depending on your palate and dietary needs. You can use skinless chicken breasts instead of thighs for a lower fat option. To make it vegetarian-friendly, swap the chicken stock with low-sodium vegetable broth and replace the chicken with tofu or chickpeas. You can also change up the vegetables in the dish based on personal preference or seasonal availability, such as adding spinach or kale for added nutrients. If you’re not in the mood for farro, use quinoa, barley, bulgur or brown rice instead.

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Ingredients

Recipe yields 6 servings

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Helpful How-To Video

How to Make Chicken Thighs with Farro

  1. Step 1

    In a large bowl, combine the chicken, vinegar, black pepper, 1 tsp of the thyme and 1/4 tsp of the salt. Marinate, covered and chilled, for 20 minutes.

  2. Step 2

    In a large saucepan, heat the oil over medium-high heat. Add the chicken thighs, in batches, and cook until well browned on all sides, about 3 minutes per side. Remove the chicken and set aside.

  3. Step 3

    Reduce heat to medium and add onion, bell pepper and garlic and sauté until the vegetables are tender, about 10 minutes. Add the cumin, remaining 1 tsp thyme and remaining 3/4 tsp salt. Add chicken stock, farro and tomatoes. Increase heat to high and bring to a boil.

  4. Step 4

    Add the chicken thighs. Reduce heat to medium low, cover and simmer until chicken is done, about 30 minutes, or until farro is tender and most of the liquid is absorbed. Stir in peas and cook until tender, about 3 minutes.

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Nutrition Facts

Serving Size:
2 chicken thighs, 1 cup farro mixture

441
Calories
9
g
Fat
156
mg
Cholesterol
625
mg
Sodium
42
g
Carbs
2
g
Sat. Fat
8
g
Fiber
48
g
Protein
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More Heart-Healthy Recipes Like Chicken Thighs with Farro

Chicken thighs are a juicy cut of meat that add flavor to any dish without much fat. Want some other heart healthy chicken thigh recipes? Try this Chicken Thighs with Apples for a sweet and savory dish or our crispy, crunchy Bang Bang Chicken. It’s a popular chicken appetizer recipe that will score big at any party.

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