Serves 1 (serving size: 4 oz. chicken, 1/2 cup farro, and 4 oz. brussels sprouts)
Jamie Vespa, MS, RD
Turmeric abounds with natural medicinal properties. Curcumin, the bright yellow polyphenol compound found in the spice, has anti-inflammatory and antioxidant effects that promote weight loss, lower risk of heart disease, and improve blood sugar control. Here, we use turmeric to add warm, earthy notes to roasted chicken. The Greek yogurt acts as a barrier to lock in moisture while the chicken bakes. Roast the chicken and Brussels sprouts on the same pan for ease and convenience.
1/2 cup uncooked farro
1 cup water
2 tablespoons plain 2% reduced-fat Greek yogurt
1 minced garlic clove
1/2 teaspoon ground turmeric
1/2 teaspoon paprika
3/8 teaspoon kosher salt, divided
1/4 teaspoon black pepper, divided
2 (4-oz.) boneless, skinless chicken breasts
4 ounces Brussels sprouts, trimmed and halved (about 1 cup)
2 teaspoons olive oil
1/8 teaspoon garlic powder
Calcium 7% DV
Potassium 24% DV
Added sugars g
How to Make It
Preheat oven to 425°F.
Combine farro and 1 cup water in a small saucepan over medium-low; cover, and cook 25 minutes or until farro is tender. Drain excess water.
While farro cooks, mix yogurt, garlic, turmeric, paprika, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a bowl. Add chicken; thoroughly coat with yogurt mixture.
Place chicken on one half of a foil-lined baking sheet coated with cooking spray. Arrange Brussels sprouts on other half of baking sheet. Toss Brussels sprouts with oil, remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, and garlic powder. Bake at 425°F for 18 to 20 minutes, tossing once halfway through.
Place 1/2 cup cooked farro on a plate. Top with 1 chicken breast, and serve with Brussels sprouts. Reserve remaining chicken breast and farro for Turmeric Chicken-Stuffed Peppers.
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