A healthy Stir Fried Farro with Sautéed Vegetables that is super quick and easy to make! A mix of tender, juicy pieces of chicken, root vegetables, and brussels sprouts simmered in a savory white wine sauce.
This stir fried farro with sautéed vegetables combination is loaded with flavor, and it’s relatively light. The combination of root vegetables and brussels sprouts with the chicken and farro make it a hearty, satisfying dish. The white wine sauce adds that extra layer of creamy flavor. It is quick, easy and healthy making it a great weekday dinner.
What is farro?
Farro is a type of hulled wheat grain that has been eaten for thousands of years. It went out of style for awhile but thanks to farm-to-table and an increasing interest in food in general; farro is staging a comeback as a gourmet specialty. It has a solid texture, and it is higher in protein and magnesium than like wheat grains.
Is farro gluten free?
No, it is not gluten free, but it is lower in gluten than other wheat grains which may make it easier to digest. Like all whole grains, farro provides a concentrated dose of dietary fiber and offers more fiber than rice or even quinoa.
Do you have to use a wok?
If you do not have a wok, a large heavy skillet will do the trick. However, a skillet is shallower than a wok and not as efficient. When using a skillet, I’ll cook the chicken first, set it aside, and then cook the veggies.
A wok is hottest on the bottom and can quickly cook items on the bottom of the wok which can then be push up on the sides while additional food items cook in the bottom. Additionally, the sides are two to three times deeper than a skillet allowing more room to flip the veggies and chicken for a even heat throughout.
If like this recipe, you may also like the following:Grain+Veggie Bowl
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Caribbean Chicken with Rice and Beans
- 1 cup farro
- 2 tablespoons sesame oil, divided
- 2 chicken breasts, sliced
- 1/2 medium sweet onion, thinly sliced
- 2 cloves garlic, minced
- 1 sweet potato, diced
- 1/2 cup parsnips, diced
- 1/2 pound brussels sprouts, halved
- 1 cup white wine
- 1 cup chicken broth
- 2 tablespoons cornstarch
- 1/4 cup water
- 1/4 teaspoon paprika
- 1/4 cup fresh basil, torn
- Salt & Pepper
Rise the farro in cold water. Add 2 cups water to a saucepan; bring to a boil. Add the farro and a pinch of salt. Bring back to a boil. Cover and reduce heat. Continue cooking over low-medium heat for 20 -25 minutes, or until liquid is absorbed.
In a large wok over medium-high heat, heat 1 tablespoon of oil. When oil is hot, add chicken, onion, and garlic; sauté until chicken is no long pink, about 8 -10 minutes.
Add the sweet potatoes, parsnips, sprouts, and remaining oil and sauté for 5 minutes, or until crisp-tender, pushing the chicken up on the side of the wall allowing the veggies more of the heat. Remove from heat.
In a small saucepan add the wine and cook until the liquid is reduced in volume by half, 5 to 10 minutes; add chicken broth, bring to a simmer, and cook until slightly reduced, about 5 minutes.
Whisk water and cornstarch together in a small bowl until cornstarch is completely dissolved; stir into the saucepan and cook, stirring until the liquid is thickened, about 5 to 10 minutes.
Return the wok back to the heat. Add farro, paprika, basil and enough of the wine sauce to coat the veggies and chicken; stir occasionally, until farro is heated through and mixture is thoroughly combined. Season with salt and pepper, to taste.
Transfer to a serving dish and garnish with shaved parmesan.