Lemon-Herb Chicken & Farro Salad (under 30 g net carbs)

Description: A filling, protein-forward Mediterranean-style salad with tender lemon-herb chicken, chewy farro for whole-grain fiber, crisp cucumber and cherry tomatoes, and a light Greek yogurt–olive oil dressing. Ready in ~25 minutes.

Ingredients (with estimated Glycemic Index per ingredient):

• 8 oz boneless skinless chicken breast — GI: 0 (negligible carbs)
• 3/4 cup cooked farro (about 45 g cooked weight) — GI: 35
• 1 cup cucumber, diced — GI: 15
• 1 cup cherry tomatoes, halved — GI: 15
• 1/4 cup crumbled feta — GI: 0 (minimal carbs)
• 2 cups mixed leafy greens (spinach/lettuce) — GI: 15
• 2 tbsp plain Greek yogurt (nonfat) — GI: 11
• 1 tbsp extra-virgin olive oil — GI: 0
• Juice of 1/2 lemon (about 1 tbsp) — GI: 20
• 1 garlic clove, minced — GI: 30
• 1 tsp dried oregano — GI: 0
• Salt and black pepper to taste — GI: 0
• Optional: 1 tbsp toasted slivered almonds (for crunch) — GI: 15

Cooking instructions:

1. Cook the farro per package directions (quick-cook farro takes ~10–12 min). Drain and set aside to cool slightly. (Tip: start this first.)
2. While farro cooks, season chicken with salt, pepper, and half the oregano. Heat a nonstick skillet over medium, add 1 tsp olive oil and cook chicken 4–5 min per side until internal temp reaches 165°F. Rest 5 minutes, then slice.
3. In a small bowl, whisk Greek yogurt, remaining olive oil, lemon juice, minced garlic, remaining oregano, salt and pepper to make dressing.
4. In a large bowl, combine mixed greens, cooked farro, cucumber, cherry tomatoes, and feta. Toss with dressing.
5. Top salad with sliced chicken and optional almonds. Adjust seasoning and serve.

Flavor profile: Bright, lemony and herby with savory feta and a clean garlic-kissed yogurt dressing. Farro adds chew and whole-grain depth.

Serving size: Serves 1 generous lunch (about 1 large plate). Net carbs estimate per serving: ~24–28 g (total carbs ~34–36 g minus fiber ~10 g = net ~24–26 g). Includes protein ~40–45 g.

Nutritional facts (AI-estimated, FDA-style): | Amount per serving | | | Calories | ~520 kcal | | Total Fat | ~20 g | | - Saturated Fat | ~6 g | | Sodium | ~720 mg | | Total Carbohydrate | ~35 g | | - Dietary Fiber | ~10 g | | - Total Sugars | ~6 g | | - Added Sugars | 0 g | | Protein | ~42 g | Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.

Type-2 Diabetic Friendly explanation: This meal balances lean protein and healthy fat to slow glucose absorption, uses low‑GI farro for steady carbs and fiber, and keeps net carbs under 30 g to help with post-meal glycemic control. Portion-controlled and plentifully seasoned to keep satisfaction high.