Lemon-Herb Chicken & Farro Salad (under 30 g net carbs)
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Ingredients
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.
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.
- Cook the farro per package directions (quick-cook farro takes ~10–12 min). Drain and set aside to cool slightly. (Tip: start this first.)
- 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.
- In a small bowl, whisk Greek yogurt, remaining olive oil, lemon juice, minced garlic, remaining oregano, salt and pepper to make dressing.
- In a large bowl, combine mixed greens, cooked farro, cucumber, cherry tomatoes, and feta. Toss with dressing.
- 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.
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.
A great diabetic-friendly option. Hit save and it's ready for others managing diabetes to find right away!
