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与多汁，嫩鸡，健康的Farro和大量的新鲜菠菜，这个丰满，美味的柠檬迷迭香鸡和Farro是一个锅里轻松吃饭！
This one-skillet Lemon Rosemary Chicken and Farro has been our favorite “go-to” meal this winter. It’s wonderful for lunch or dinner and (don’t tell anyone) we’ve even devoured it for breakfast after a vigorous morning swim at our local YMCA. It’s also been great for guests, as it can be all prepped ahead and then simply warmed before serving.
我喜欢这个柠檬迷迭香鸡和farro很多，足以成为晚餐派对的值得，但很容易放在一起。它也超级健康，瘦鸡，高营养丰富的Farro和大量的新鲜菠菜。它具有阳光明媚，漂亮的迷迭香和柠檬片，撒上美味的香料混合物，并短暂炒。
A simple but delicious spice rub
What is this “wonderful spice mixture”? It’s used on both the lemons and the chicken and you probably have everything you need right in your pantry to stir this up: paprika, Italian seasoning and garlic salt. I like it so much, I often make a triple batch so I can whip up this Lemon Rosemary Chicken and Farro even faster. It’s really nice to have a little jar of this on hand as sometimes I like to make the chicken on its own for a quick, delicious salad or sandwich.
什么是farro？
This recipe includes farro which is a popular ancient grain. What are ancient grains? If you want to learn more about ancient grains you can read thisSlow Roasted Tomato Ancient Grain Salad帖子，但简单地说，古代谷物是谷物，已经存在左数百（数千千万），并且没有转基因或选择性地繁殖。他们也是这个星球上最健康的食物！
Farro is a protein and fiber-packed whole grain that is rich in vitamins, minerals and antioxidants. Antioxidants help protect against cancer, heart disease and osteoporosis. Farro is also one of the “good carbs” with lots of fiber that can help prevent blood sugar spikes in diabetics and can help lower cholesterol levels. It’s shaped like rice, looks like wheat berries in its raw state and a bit like barley when cooked. Farro has a nutty flavor and a nice chewy texture when cooked.
虽然Farro起源于美不达米亚，但意大利人也在吃Farro多年。名字麦香is Italian for “ancient wheat grain”.
三种类型的farro
Farro可能有点困惑，所以我想花一点时间恶化它。名字麦香actually refers to three different wheat-derived grains, einkorn, emmer and spelt. The type you will find at your local grocery store depends on where you live in the world.
Almost all of the farro that’s grown and sold in the U.S. is emmer (aka麦香medio)。在意大利，消耗的大多数Farro都是emmer或拼写的（又名Farro Grande）在德国，瑞士和法国南部它是einkorn（又名Farro Piccolo.）。
所有三种类型的Farro都将在这个柠檬迷迭香鸡和Farro配方中工作，但烹饪时间可能有点不同。我会在下面解释一下。yaboPT电子
Three different farro preparations
To make things even more confusing, farro comes prepared in three different ways:
- 全谷物Farro完全是未精制的。它需要在烹饪前浸泡过夜，煮40-45分钟。
- 半珠饰Farro有一部分外麸层。它不需要浸泡，并在20-30分钟之间煮。
- Pearled Farro已拆除外部麸皮层。除了去除麸皮层，一些纤维和营养物质丢失，但它仍然具有很大的营养，如果您准时缩短，则是一个不错的选择。它在大约10分钟内完成。
烹饪farro的最佳方式是什么？
虽然有不同的方式来烹饪farro，但我真的很喜欢意大利面法for no-fail results. The意大利面法simply means you bring a large pot of salted water to a rapid boil, add the farro and cook until it’sAl Dente.。一旦它煮熟，通过筛子沥干Farro，你很高兴。我经常煮一个大锅Farro，用橄榄油轻轻淋上它，然后冷藏它用于salads这柠檬迷迭香鸡和farro等汤和饭菜。
由于不同类型mentio和准备ned above, cooking times and methods for farro can greatly vary. However, if you use the pasta method and follow the cooking time indicated on the package you’ll have perfectly cooked farro every time!
我喜欢将我的计时器设置为5分钟，而不是Farro包上所示的烹饪时间。在那一点上，我稍微吃点味道，然后每隔几分钟几分钟就在恰到好处。“恰到好处”farro应该是嫩的，但也有点耐嚼。
如果您遵循包上的方向，只要您购买的多样性会很好！
Where can you buy farro?
Farro is available in most larger grocery stores in the same area you find rice and other grains like quinoa. I’ve found it at my local grocery store, at Whole Foods, Trader Joes and Super Target. Whole Foods and other health food stores often carry it in bulk.
嫩，多汁的鸡胸肉
用来描述鸡胸肉的嫩和多汁往往是一个矛盾的。但如果你在这个食谱中遵循方向，那鸡肉出来了美味，美味，温柔和多汁！试试看！你会看到我的意思，这个煎锅迷迭香鸡和farro也可能成为你的“转向”的食谱！
咖啡馆提示制作这种煎锅迷迭香鸡和farro
- 如果您想让这顿饭无麸质，只需替代煮熟的奎奴亚藜或荞麦为Farro。
- This recipe calls for sweet paprika. There are different types of paprika, some quite spicy and others mild. Generally, if a product is labeled simply “paprika”, it’s the sweet variety. Sweet paprika is very mild in flavor. It’s often used for garnishing as a sprinkle of paprika can be a pretty finishing touch without altering the flavor of the dish.
- Even though sweet paprika doesn’t have a strong flavor, don’t skip it. It’s difficult to sauté chicken breast to a golden brown color and still have it juicy and tender. If you “brown” it long enough to get the outer layer golden, the inside will be tough and dry. Sweet paprika gives the illusion of that beautiful golden brown without having to overcook the chicken. It’s a great chicken breast trick!
- 鸡胸肉很容易被欺骗（没有人想吃生鸡！）或过度煮熟（干燥，艰难的肉也一样糟糕）。但如果你理解一个简单的规则，它就不必这种方式。用A.instant thermometer! The safe temperature for perfectly cooked chicken is 165. In this particular recipe, the chicken is sautéd on one side until golden then flipped to the other side and the pan is covered. The chicken cooks slowly for another 7-10 minutes or until it reaches 160. It’s removed from the pan at this point and loosely covered while you make the dressing and finish things up. The chicken temperature will continue to climb while it rests, reaching perfection!
- You’ll notice in the recipe that there is a range of time that the chicken takes to cook on the second side. It will depend on the size of the breasts. Larger, thicker pieces will take longer. Start checking the temperature at 7 minutes.
- 虽然这个食谱就像它一样美味（我正在享受一碗碗），但有时我会加入切碎的晒干的西红柿（油）和切碎的卡拉马塔橄榄为另一层味道。
- 提前准备这顿饭：
- 库克farro早期。排水井博士izzle lightly with olive oil. Stir to coat, cool and refrigerate.
- Prepare the spice blend, cover and set aside.
- Slice the lemons and store them in the refrigerator in a zippered bag or small storage container.
- Chop up the sun-dried tomatoes and Kalamata olives (if using) and store in the refrigerator in a zippered bag or small storage container.
- 敬酒松果并将它们储存在气密容器中。
- 如果需要，您甚至可以在一天早期煮鸡肉然后冷藏它。在你添加Farro后，菠菜和鸡肉给它一段时间额外分钟来温暖鸡肉。
- 如果成分预先加工并冷藏，您需要在最后添加几分钟到烹饪时间，以确保一切都很好。
- If it’s just Scott and me, I often make this dish ahead and refrigerate it. Then I simply warm it in the microwave on 40 or 50% power for a super quick dinner.
如果您喜欢这篇食谱，请回来留下星级评级并查看！对其他读者来说，听到其他结果和思想的变化是有帮助的。
- 1½.茶匙蒜味盐
- 1½.茶匙小红辣椒
- 1½.茶匙干燥的意大利调味料
- ½teaspoon现磨黑胡椒
- 4.medium boneless skinless chicken breasts
- 1GydF4y2Batablespoonbutter我用盐渍
- 3GydF4y2Ba汤匙特级初榨橄榄油
- 1GydF4y2Ba小柠檬sliced about ¼-inch thick
- 1GydF4y2Batablespoonfinely chopped fresh rosemary分为
- 1GydF4y2Ba中丁香garlic细微剁碎
- 3GydF4y2Ba汤匙精细切碎的晒干番茄油well-drained (optional)
- 2tablespoonfinely chopped Kalamata olives（可选的）
- 4.cupscooked farro请参阅下面的注释（或在帖子中的更多详细说明）对于如何烹饪Farro，2杯未煮过的Farro将导致4杯煮熟的Farro
- 4.cups婴儿菠菜
- shaved parmesanfor garnish
- toasted pine nutsfor garnish
- fresh rosemary sprigsfor garnish
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Combine all ingredients in a small bowl and stir well to combine. Set aside.
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将鸡胸肉放在板材或浅锅上。用纸巾拍干。用摩擦自由撒，保留1茶匙柠檬。用手指擦拭鸡肉彻底的外套。允许乳房静置，在室温下用擦拭擦拭15-20分钟。
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将黄油熔化在12英寸的铸铁或不粘煎锅中（足够大以容纳所有乳房，在没有拥挤的情况下，在中加热直至鼓泡和热。锅应该热，但不吸烟。
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Add the chicken to the pan, smooth side down. The butter should sizzle a bit but not splatter all over the place. If it’s splattering, reduce the heat a bit. Allow the chicken to cook for 3-5 minutes or until the bottom is a nice, deep, golden brown. If it seems to be browning too quickly, lower the heat a little.
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将乳房翻转到相对侧，并将热量较低到中低。盖上平底锅并继续煮7-12分钟或直到内部温度达到160˚F。（参见咖啡馆提示上方的注释）达到160˚F，从热量中取出锅，将鸡肉转移到干净的板上。在准备敷料和farro时，用箔松散地覆盖鸡肉。
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Add the 3 tablespoons of olive oil to the drippings in the pan and heat over medium-low heat. Sprinkle lemon slices (on both sides) with the remaining 1 teaspoon of rub. Add the lemons to the skillet and cook for 30 seconds on each side, then remove to the plate with the chicken.
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Add the garlic, 1½ teaspoon rosemary (and sundried tomatoes and olives, if using) to the pan and cook for 30 seconds. Add the farro and continue to cook for 1-2 minutes until the farro is hot. Add the spinach and stir to combine.
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将鸡肉塞进Farro /菠菜中，覆盖平底锅并将热量变低。煮2-3分钟，直到菠菜枯萎，鸡肉很温暖。
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切片鸡以一定角度，用farro送食用碗。用柠檬切片，帕梅森刨花，松果，剩下的新鲜切碎的迷迭香和新鲜迷迭香的小树枝。请享用！
有关详细说明和详细提示，请参阅上面的咖啡馆提示。
To cook farro, bring a large pot of salted water (about a tablespoon of salt) to a boil. Add 2 cups of farro. Cook for the length of time indicated on the package. Taste to determine doneness. Farro should be al dente and a bit chewy. Drain well in a sieve.
This recipe easily serves 6 even though it includes just 4 chicken breasts. Most chicken breasts these days are larger than one serving.
The Café Sucre Farine is a participant in the Amazon Affiliate Program. The Amazon Affiliate Program is designed to provide a means for sites to earn advertising fees by advertising and linking to products on Amazon. The price you pay as a consumer does not change, but if you make a purchase through one of our links, we receive a small commission – and we continue delivering delicious recipes to you
Tinasays
这很好。这是我期望在餐馆找到的东西，它迅速地聚集在一起。我喜欢敷料。它有这么巨大的味道。
克里斯舒尔says
非常感谢，蒂娜！感谢您花时间分享您的评论！
塔玛拉says
Just finished a lovely dinner with my hubby. We both enjoyed it very much. This recipe is open to personal interpretation based on family preferences and pantry stock. But I always try to stick to the original recipe when making it for the first time when possible.
Farro和鸡肉的组合在一起漂亮地工作。谢谢你的食谱！
克里斯舒尔says
Thanks so much, Tamra! I’m so happy you enjoyed this dish
Karen Calanchini.says
Excellent recipe, beautiful presentation, flavors are perfect. I made early in the day, undercooked a little, and gently reheated in the oven at dinner time. Came out moist, and so colorful.
克里斯舒尔says
好极了！很高兴你喜欢它，凯伦！感谢您分享结果！
Karen Calanchini.says
Hi Chris, I sm making this today, it ie so beautiful Also, what size is the Staub skillet you used, and did it come with a lid? Thank you.
克里斯舒尔says
Hi Karen,
这是我的煎锅。我喜欢它带有盖子：https://amzn.to/2s7m6bw.ENJOY!
金says
我减轻了食谱，这是非常好的，很快就在一起，因为福罗在当天早些时候煮熟了。我用鲍勃的老磨机，它在大约30分钟内煮熟。yaboPT电子
I wasn’t sure how much garlic to add with the rosemary so used a large clove and it was perfect.
Something different from our usual and I will make again.
克里斯舒尔says
Thanks so much, Kim, for sharing your results. I’m happy you enjoyed it!
TRICIA B.says
多么友好和美味的菜！I would love the leftovers transformed into a hefty salad This is a keeper Chris!
克里斯舒尔says
谢谢，Tricia，我喜欢这道菜的剩菜！
Jennifer @ Seasons and Supperssays
What a beautiful skillet! I love Farro. So nutty and hearty. And the lemon rosemary chicken looks wonderfully flavourful. A greta citrus season dinner
克里斯舒尔says
谢谢，詹妮弗！我很感激你的评论！
Chinazorsays
谢谢你贬低Farro。我愿意尝试超过以往任何时候。
These pictures are so alive. Great effort. I am pinning this.
Would you like to know how it turned out?
克里斯舒尔says
You’re very welcome, Chinazor! Farro is such a delicious, healthy grain but it’s easy to have less than stellar results if you’re not aware of which kind you’re using and the best way to cook it.
谢谢你对图片的善意的话语。yaboPT电子
是的，我很想听到你喜欢这道菜！谢谢！
Chinazorsays
我用过emmer，结果表明了。从那时起，我们就像三次一样。
克里斯舒尔says
好极了！So happy you enjoyed it, Chinazor! Thanks so much for reporting back