This is a simple, cozy winter meal that is well aligned with the new USDA food pyramid principles: whole foods, lots of vegetables, whole grains, adequate protein, and no added sugars. Wins all around.
Serves 4-6
Ingredients
1½ pounds boneless chicken thighs (skin removed if desired)
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced or pressed
3 carrots, diced
2 celery stalks, sliced
1 sweet potato, peeled and cubed
1 cup dry farro
1 can (14.5 oz) no-salt-added diced tomatoes
6 cups low-sodium chicken broth
1 teaspoon dried thyme
1 teaspoon dried rosemary
½ teaspoon smoked paprika
Salt and pepper to taste
2 cups chopped kale or Swiss chard
Fresh parsley or lemon zest (optional, for finishing)
Instructions
Heat olive oil in a large Dutch oven or soup pot over medium heat. Season chicken lightly with salt and pepper and brown on both sides (about 3-4 minutes per side). Remove from pot and set aside.
In the same pot, add onion, carrots, and celery. Cook for 5-7 minutes until softened. Add garlic and cook 30 seconds more.
Stir in sweet potato, farro, tomatoes, broth, thyme, rosemary and smoked paprika. Return chicken to the pot.
Bring to a gentle boil, then reduce heat to low, cover, and simmer for 35-40 minutes, until farro is tender and chicken is cooked through.
Remove chicken, shred or chop, and return to the pot. Stir in kale and cook 3-5 minutes until wilted.
Adjust seasoning and finish with parsley or lemon zest if desired.
