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Chicken, Spring Pea, and Farro Risotto with Lemon

Chicken, Spring Pea, and Farro Risotto with Lemon

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  • Makes: 2 servings
  • Start to Finish 45 mins
  • Serving Size: 4 ounces cooked chicken and 3/4 cup risotto each
  • Carb Grams Per Serving: 35

Ingredients

  • 1 cup reduced-sodium chicken broth
  • 1/2 cup water
  • 4 teaspoons light butter with canola oil
  • 1 1/4 cups quartered fresh mushrooms
  • 1/4 cup finely chopped shallots
  • 6 tablespoons semi-pearled farro
  • 2 cloves garlic, minced
  • 1/4 cup fresh or thawed frozen peas
  • 1/2 teaspoon salt-free lemon-pepper seasoning, such as Mrs. Dash brand
  • 1 8 - ounce skinless, boneless chicken breast half, halved horizontally
  • Nonstick cooking spray
  • 2 tablespoons freshly grated Parmesan cheese
  • 1 teaspoon snipped fresh thyme
  • 1/2 teaspoon finely shredded lemon peel
  • Finely shredded lemon peel (optional)

Directions

  1. In a small saucepan combine broth and the water; heat over high heat until hot but not boiling. Reduce heat to low; keep warm.
  2. Meanwhile, in a medium saucepan heat 3 teaspoons of the butter over medium heat. Add mushrooms and shallots; cook 3 to 5 minutes or until vegetables are tender. Add farro and garlic; cook and stir 5 minutes, stirring frequently. Reduce heat to medium-low. Carefully add 1/2 cup of the warm broth mixture, stirring to loosen brown bits from bottom of saucepan. Bring to boiling; reduce heat. Simmer, uncovered, 6 to 7 minutes or until the farro has absorbed the liquid.
  3. Add another 1/2 cup of the broth mixture. Cook and stir 6 to 7 minutes more or until the farro has absorbed the liquid. Continue adding broth mixture, 1/2 cup at a time, and cooking until all of the liquid has been absorbed before adding more, stirring often. (This should take 25 to 30 minutes total.) Stir the peas in with the final addition of broth mixture.
  4. Meanwhile, sprinkle lemon-pepper seasoning evenly over chicken; rub in with your fingers. Coat a large nonstick skillet with cooking spray. Heat over medium heat. Add chicken; cook about 6 minutes or until chicken is no longer pink (165 degrees F), turning once halfway through cooking time. Cut chicken into 1/2-inch-thick slices.
  5. When farro is fully cooked but still slightly firm, remove from heat. Stir in the remaining 1 teaspoon butter, the Parmesan cheese, thyme, and the 1/2 teaspoon lemon peel. Divide farro mixture between two serving plates; top with the sliced chicken. If desired, sprinkle with additional lemon peel.

Nutrition Facts Per Serving:

Servings Per Recipe: 2
PER SERVING: 371 cal., 8 g total fat (3 g sat. fat), 80 mg chol., 575 mg sodium, 35 g carb. (5 g fiber, 4 g sugars), 36 g pro.

Diabetic Exchanges

Lean Meat (d.e): 4; Starch (d.e): 2; Vegetables (d.e): 1