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Lemon Oregano Grilled Chicken with Farro

Juicy chicken breasts marinated in lemon, oregano, and garlic then grilled to perfection, served over nutty farro with a cucumber-tomato relish. Plan ahead: marinate the chicken for at least 30 minutes.

55 minMediumServes 4620 cal/serving

GreekDinnerGrill and StovetopDASHMediterraneanHigh ProteinHigh FiberDairy-FreeNut-FreeEgg-FreeAlcohol-FreeCorn-Free

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Ingredients

  • 4 (6 oz) boneless, skinless chicken breasts
  • 1 1/2 cups semi-pearled farro, rinsed
  • 3 cups low-sodium chicken broth
  • 6 tbsp extra-virgin olive oil
  • 2 lemons, zested, juiced
  • 4 garlic cloves, minced
  • 2 tsp dried oregano
  • 1 cup English cucumber, diced
  • 1 cup cherry tomatoes, quartered
  • 1/4 cup fresh flat-leaf parsley, chopped
  • 1/4 cup red onion, finely diced
  • 1 tsp kosher salt
  • 1/2 tsp black pepper, freshly ground

Instructions

  1. 1

    Whisk together half the 6 tbsp extra-virgin olive oil, juice and zest from 2 lemons, 4 minced garlic cloves, 2 tsp dried oregano, 1 tsp kosher salt, and 1/2 tsp freshly ground black pepper to make the marinade.

  2. 2

    Place 4 (6 oz) boneless, skinless chicken breasts in a zip-lock bag. Pour most of the marinade over the chicken, reserving a few tablespoons for serving. Seal and marinate in the refrigerator for at least 30 minutes.

  3. 3

    Cook 1 1/2 cups rinsed semi-pearled farro in 3 cups low-sodium chicken broth: bring to a boil, reduce heat to low, cover, and simmer 25 to 30 minutes until tender. Drain excess liquid, fluff, and season with a pinch of kosher salt.

  4. 4

    Toss 1 cup diced English cucumber, 1 cup quartered cherry tomatoes, 1/4 cup finely diced red onion, and 1/4 cup chopped fresh flat-leaf parsley with remaining extra-virgin olive oil and a pinch of kosher salt to make the relish.

  5. 5

    Preheat grill or grill pan over medium-high heat and oil lightly. Remove chicken from marinade (discard used marinade). Grill 5 to 6 minutes per side until internal temperature reaches 165°F (74°C). Rest 5 minutes before slicing.

  6. 6

    Divide semi-pearled farro among plates, top with sliced chicken, spoon relish alongside, and drizzle with reserved marinade.

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Questions

How much time should I plan for Lemon Oregano Grilled Chicken with Farro?

As written, 55 minutes: 20 of prep and 35 of cooking. The longest single stretch is the hands-off wait in step 2, 30 minutes.

What internal temperature should Lemon Oregano Grilled Chicken with Farro reach?

For Lemon Oregano Grilled Chicken with Farro, the target internal temperature is 165 F (about 75 C), given in step 5. A probe thermometer removes the guesswork.

How long should Lemon Oregano Grilled Chicken with Farro marinate?

Step 2 reads: "Seal and marinate in the refrigerator for at least 30 minutes." Follow the time in step 2. Shorter still seasons the surface. Much longer is not better with acidic marinades, which turn the outside of meat or fish mushy.

Can I use chicken thighs instead of chicken breasts in Lemon Oregano Grilled Chicken with Farro?

Yes. Boneless thighs at the same weight are more forgiving and stay juicier. Give them two to four minutes longer; they are at their best around 175 F rather than 165 F. As written, the entry for Lemon Oregano Grilled Chicken with Farro uses 4 (6 oz) boneless, skinless chicken breasts.

Can I make Lemon Oregano Grilled Chicken with Farro gluten-free?

Yes. The gluten in Lemon Oregano Grilled Chicken with Farro is 1 1/2 cups semi-pearled farro, rinsed. Swap the grain for cooked rice or quinoa (the chew will differ). Everything else proceeds as written.

How much protein is in Lemon Oregano Grilled Chicken with Farro?

One serving (the recipe makes 4) has 56 g of protein in about 620 calories, alongside 52 g carbohydrate and 18 g fat, plus 6 g fiber and 660 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

Can I start Lemon Oregano Grilled Chicken with Farro the day before?

Yes. Step 2 is a built-in pause of 30 minutes: "Seal and marinate in the refrigerator for at least 30 minutes." Do everything up to that point ahead of time and pick up at step 3 when you are ready to finish.

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