Mediterranean Baked Chicken With Farro & Roasted Vegetables: A Healthy Protein-Rich Dinner

Looking for a wholesome and delicious dinner that’s loaded with flavor, protein, and good-for-you ingredients? This Mediterranean Baked Chicken with Whole Grain Farro and Roasted Vegetables is the perfect well-balanced meal. It’s filling, heart-healthy, and great for both weeknight dinners and special occasions when you want something nutritious and satisfying.

What Is Mediterranean Baked Chicken With Farro?

Inspired by the traditional Mediterranean diet, this dish combines lean protein, whole grains, and a colorful mix of fresh vegetables. The chicken is marinated in garlic, lemon juice, and herbs, then baked to juicy perfection. Served over a bed of chewy whole grain farro and topped with oven-roasted vegetables like bell peppers, zucchini, and cherry tomatoes, this dish is both comforting and healthy.

Health Benefits

High in Protein and Fiber

Chicken breast provides lean protein needed for muscle growth and repair. Farro is a whole grain rich in fiber, which helps with digestion and keeps you full longer. Roasted vegetables add essential vitamins, minerals, and antioxidants.

Supports Heart Health

Following a Mediterranean-style diet is known to reduce the risk of heart disease. Ingredients like olive oil, whole grains, and colorful veggies are common in this eating plan and help lower bad cholesterol while increasing good cholesterol.

Precautions

Although this meal is nutrient-dense, it’s important for those with gluten sensitivity to know that farro is a form of wheat and not gluten-free. You can substitute quinoa or brown rice if needed. Also, if you’re watching sodium intake, consider using a salt-free spice blend or reducing the added salt in the marinade.

Ingredients

For the Chicken Marinade

• 4 boneless skinless chicken breasts
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the Farro

• 1 cup whole grain farro, rinsed
• 3 cups water or low-sodium chicken broth
• 1/2 teaspoon salt

For the Roasted Vegetables

• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup cherry tomatoes
• 1 tablespoon olive oil
• 1/2 teaspoon dried basil
• Salt and pepper to taste

Instructions

Step 1: Marinate the Chicken

In a large bowl, mix olive oil, garlic, lemon juice, oregano, thyme, salt, and pepper. Add the chicken breasts and coat them well. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.

Step 2: Cook the Farro

While the chicken marinates, cook the farro. In a medium pot, bring water or broth to a boil. Add rinsed farro and salt. Reduce heat to low, cover, and simmer for 25–30 minutes, or until the farro is tender but still slightly chewy. Drain any excess liquid and set aside.

Step 3: Roast the Vegetables

Preheat your oven to 400°F (200°C). Place zucchini, bell peppers, and cherry tomatoes on a baking sheet. Drizzle with olive oil, sprinkle with basil, salt, and pepper, and toss to coat. Roast in the oven for 20–25 minutes, until they are soft and lightly browned.

Step 4: Bake the Chicken

Reduce oven heat to 375°F (190°C). Place marinated chicken breasts in an oven-safe dish. Bake for 20–25 minutes, or until the internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes before slicing.

Step 5: Assemble the Plate

To serve, place a scoop of farro on each plate. Top with sliced baked chicken and a generous serving of roasted vegetables. Optional: drizzle with a little extra lemon juice or a spoonful of hummus for extra flavor.

Conclusion

This Mediterranean Baked Chicken with Farro and Roasted Vegetables is the perfect meal for anyone looking to eat healthier without sacrificing flavor. It’s rich in protein, fiber, and heart-healthy nutrients, making it a smart choice for dinner any day of the week. Plus, it’s easy to prepare and looks beautiful on the plate. Try it tonight and enjoy a nutritious, balanced, and satisfying meal the whole family will love.