Chicken, Green Bean, Corn, and Farro Salad with Goat Cheese

Health score
27%
Chicken, Green Bean, Corn, and Farro Salad with Goat Cheese
45 min.
4
519kcal

Suggestions


Indulge in a delightful and wholesome meal with our Chicken, Green Bean, Corn, and Farro Salad topped with creamy goat cheese. Perfect for those seeking a refreshing dish that’s both satisfying and packed with nutrients, this salad brings together the vibrant flavors of fresh corn and crisp green beans, harmonizing beautifully with tender, perfectly cooked chicken breast.

The secret is in the farro, a nutritious ancient grain that adds a chewy texture and nutty flavor, making each bite a culinary delight. The bright notes of fresh marjoram and the tangy zest of Dijon mustard create an irresistible vinaigrette that brings everything together. Drizzled with extra-virgin olive oil and a splash of white wine vinegar, this dressing elevates the salad while ensuring it's light and dreamy.

Whether you're looking for a satisfying lunch or a nutritious side dish to accompany your dinner, this salad fits the bill. It's not just a meal; it's a canvas for fresh ingredients that nourish your body and excite your palate. Enjoy it warm or cold, and feel free to prepare it ahead of time for an easy, flavorful option during your week. Treat yourself and your loved ones to this enticing dish that promises to impress and leave everyone coming back for seconds!

Ingredients

  • 0.5 teaspoon kosher salt 
  • cups ears corn fresh yellow (cut from 2 to 3 ears of corn)
  • teaspoon dijon mustard 
  • tablespoon marjoram fresh minced
  • 1.3 cups goat cheese fresh crumbled
  • 12 ounces green beans trimmed cut into 1 1/2-inch pieces
  • 0.8 cup spring onion thinly sliced
  • tablespoons olive oil extra virgin extra-virgin divided
  • tablespoons shallots minced
  • ounces chicken breast halves boneless skinless
  • 0.5 cup farro 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • kitchen towels

Directions

  1. Cook farro in medium saucepan of boiling salted water until just tender, 20 to 25 minutes.
  2. Drain; cool.
  3. Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat.
  4. Sprinkle chicken with salt and pepper.
  5. Add chicken to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inchcubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes.
  6. Drain. Rinse under coldwater to cool; drain.
  7. Transfer beans to kitchen towel; pat dry.
  8. Mix farro, chicken, and green beans in large bowl; add corn and green onions.
  9. Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor.
  10. Whisk in vinegar, shallot, and mustard.
  11. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper. DO AHEAD: Salad can be made 1 day ahead. Cover and chill.
  12. Divide chilled or room-temperature salad among plates.
  13. Sprinkle withgoat cheese.
  14. * Available at specialty foods stores, natural foods stores, and Italian markets.

Nutrition Facts

Calories519kcal
Protein24.4%
Fat48.02%
Carbs27.58%

Properties

Glycemic Index
59.25
Glycemic Load
10.58
Inflammation Score
-9
Nutrition Score
29.118260798247%

Flavonoids

Apigenin
1.09mg
Luteolin
0.13mg
Kaempferol
0.65mg
Myricetin
0.18mg
Quercetin
4.33mg

Nutrients percent of daily need

Calories:518.93kcal
25.95%
Fat:28.7g
44.16%
Saturated Fat:12.49g
78.04%
Carbohydrates:37.09g
12.36%
Net Carbohydrates:30.29g
11.02%
Sugar:10.28g
11.42%
Cholesterol:68.92mg
22.97%
Sodium:653.66mg
28.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.81g
65.62%
Vitamin K:92.35µg
87.96%
Manganese:1.08mg
54.25%
Phosphorus:496.91mg
49.69%
Vitamin B3:9.74mg
48.68%
Vitamin B6:0.87mg
43.47%
Copper:0.77mg
38.31%
Selenium:24.22µg
34.6%
Vitamin A:1704.52IU
34.09%
Vitamin B2:0.5mg
29.2%
Magnesium:109.72mg
27.43%
Fiber:6.79g
27.17%
Vitamin C:20.62mg
24.99%
Vitamin B1:0.36mg
24.22%
Iron:4.26mg
23.66%
Folate:93.63µg
23.41%
Vitamin B5:2.27mg
22.68%
Potassium:764.01mg
21.83%
Vitamin E:2.43mg
16.21%
Calcium:158.5mg
15.85%
Zinc:2.34mg
15.61%
Vitamin B12:0.25µg
4.14%
Vitamin D:0.34µg
2.27%
Source:Epicurious