20 mins for prep Breakfast, Snack Easy 2 x serving(s) $5 / serving

High Protein & Quick Chicken and Mustard Farro Salad

This is a dish perfect for spring/summer. It is high in protein, you can adjust the carb ratio for you and your partner or mates depending on your goals and ticks the box of absolute nourishment. Not only is it great for performance in feeding the guy, but it als looks after those on a bit of a shred, like Milena wishes to be with a month to go to our wedding!

For nutrition based topics and ways to learn how to eat to improve your performance sign up to my free newsletter HERE called Legendary

Ingredients

The chicken

2 chicken breasts, free-range
2 tbsp olive oil
Flaky salt + black pepper

The pan sauce

2 cloves garlic, thin-sliced
2 tbsp capers, roughly chopped
6–8 sun dried tomatoes, finely chopped
150ml good chicken stock
1 tbsp Dijon mustard
Juice of ½ lemon
30g cold unsalted butter, cubed
Handful flat-leaf parsley, rough-chopped

The farro salad

1 cup farro (dry)
3 cups water, well salted
Large handful rocket / arugula
Handful flat-leaf parsley, rough-chopped
Handful fresh basil, torn
6–8 sun dried tomatoes, roughly chopped
2 tbsp good olive oil
Juice of ½ lemon
½ tsp Dijon mustard
Flaky salt + black pepper

Method

2:47 PM

Farro first

Rinse the farro, then 1 cup to 3 cups well-salted water, simmer for 15 minutes. The moment it’s done drain it and run cold water straight through — stops the cooking, washes off the starch, keeps every grain separate. Most people skip that. Don’t.
Dress it while it’s still warm — it absorbs way better. Olive oil, lemon, Dijon, salt and pepper. Fold in the sun dried tomatoes, parsley, basil. Rocket stays out until she’s ready to eat.

The chicken

Butterfly the breast — slice it horizontally so it opens out flat, then bash it to an even 1cm with whatever’s heavy. Season both sides well.
Pan ripping hot, olive oil just smoking. Chicken in flat, leave it alone for two minutes until you’ve got a proper golden crust. Flip once, ninety seconds, done. Onto a plate. Do not touch that pan.

The pan sauce

Same pan, medium heat. Garlic in thirty seconds, then capers and sun dried tomatoes. Stock in — it’ll spit, scrape everything off the bottom immediately, that’s your flavour. Reduce by half.
Dijon and lemon in, then off the heat. Mount the cold butter one cube at a time, swirling until it’s glossy. Fold through the parsley. Taste it.
Slice the chicken on the diagonal, into the container, sauce poured over. That sauce keeps it perfect in the fridge. She reheats it all together, four minutes, lid on. Comes back exactly as it was.

Nutrition Breakdown

cals: 560 • fat: 13g • protein: 54g • carbs: 38g