Easy Recipe Today

Roast Squash with Chicken, Farro & Feta

From the cookbook High-Protein DASH Meal Prep
by Andrew Moore
507calories
33 gprotein
57 gnet carbs
280 mgsodium
40 mintotal

Sweet roast squash, chicken and nutty farro tossed together with cumin and feta. A warm bowl that eats like a full dinner.

Freezer-friendly

Keeps 3 days, freezes 2 months.

Numbers you can cook to

33 g of protein and 280 mg of sodium per serving — the figures printed in the book.

15 minutes of prep

Then 25 minutes of cooking, 40 minutes in all.

The recipe

Roast Squash with Chicken, Farro & Feta

Prep 15 minCook 25 minTotal 40 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Heat the oven to 425°F (220°C). Peel the squash, cut it into 2 cm wedges, toss with half the oil and roast on a half sheet pan 18-20 minutes, until a knife slides in.
  2. Meanwhile bring the measured water to a boil, add the farro, cover and cook on low 20 minutes, until tender and the water is absorbed; rest it 5 minutes, still covered.
  3. Dice the chicken and brown it hard over medium-high heat in the rest of the oil with the onion, 6 minutes, adding the garlic and cumin for the last minute, until it reads 165°F (74°C). Fold in the farro.
  4. Pile it over the squash, crumble the feta on and roast 5 minutes more, until the feta colors. Spoon the lemon juice over and scatter the pomegranate seeds on.
Chef’s tipCut the squash into wedges no thicker than two fingers. Halves need 45 minutes; wedges are soft at the neck in twenty.
KeepKeeps 3 days, freezes 2 months. Warm covered in a low oven.
SwapNo farro? Bulgur or brown rice, cooked and cooled.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

507Calories
33 gProtein
68 gCarbs
57 gNet carbs
11 gFiber
14 gFat
4 gSaturated fat
14 gSugars
280 mgSodium
1720 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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