Seared Chicken over Vegetable Farro

with Lemon-Dijon Sauce

35 MIN

7 SmartPoints®

2 Servings

Wellness at Blue Apron

Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.

Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

Carb Conscious

This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.

Mediterranean Diet

Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.

600 Calories or Less

These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.

Wellness Grain

These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.

Pescatarian

These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.

30g Of Protein

These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Keto Friendly

These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).

45g Of Protein

These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Nutritionist's Pick

These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.

Wheat Free

These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.

Reduced Sodium

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

Vegan

To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

To top a bed of hearty farro (studded with a sweet combo of carrots, beets, and currants), we’re finishing our chicken in the pan by basting it with rich, savory bone broth, then topping it all with a bright, creamy mustard sauce.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

See Plans

Nutrition

PER SERVING
Calories

500 Cals (est.)

View Full Nutrition

fresh

ingredients

2 Boneless, Skinless Chicken Breasts
½ cup Semi-Pearled Farro
2 Scallions
6 oz Carrots
1 Lemon
4 oz Cooked Beets
2 Tbsps Dried Currants
2 Tbsps Fromage Blanc
1 Tbsp Whole Grain Dijon Mustard
⅓ cup Chicken Bone Broth

step-by-step

instructions

Cook Along

1 Cook the farro:

Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the farro and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

2 Prepare the ingredients:

While the farro cooks, wash and dry the fresh produce. Peel the carrots; halve lengthwise, then thinly slice crosswise. Thinly slice the scallions, separating the white bottoms and hollow green tops. Quarter and deseed the lemon. On a paper towel-lined cutting board, small dice the beets. Place in a bowl; add the juice of 2 lemon wedges and season with salt and pepper. Place the currants in a separate bowl; add 1 tablespoon of hot water. Set aside to rehydrate.

3 Cook the chicken:

While the currants rehydrate, pat the chicken dry with paper towels; season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes, or until lightly browned. Flip and cook 3 minutes. Add the broth. Cook, occasionally spooning the broth over the chicken, 3 to 4 minutes, or until most of the liquid has cooked off and the chicken is cooked through. Leaving any remaining liquid and browned bits (or fond) in the pan, transfer the cooked chicken to a cutting board.

4 Cook the carrots:

Add 1/2 teaspoon of olive oil to the pan of reserved fond; heat on medium-high until hot. Add the sliced carrots in an even layer; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the sliced white bottoms of the scallions. Cook, stirring occasionally, 1 to 2 minutes, or until softened. Add 2 tablespoons of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 1 to 2 minutes, or until the water has cooked off. Turn off the heat.

5 Finish & serve your dish:

To make the sauce, in a bowl, combine the fromage blanc, mustard, and the juice of the remaining lemon wedges; season with salt and pepper. To the pot of cooked farro, add the seasoned beets, cooked carrots, and rehydrated currants (including the liquid). Stir to combine. Taste, then season with salt and pepper if desired. Slice the cooked chicken crosswise. Serve the finished farro topped with the sliced chicken and sauce. Garnish with the sliced green tops of the scallions. Enjoy!