Chicken Lentil-Farro Bowl
For a fiber boost, we call for farro grain instead of pasta in this hearty chicken soup recipe. On busy days, try our slow cooker or pressure cooker variations.
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Chicken Lentil-Farro Bowl
Directions
- In a large pot bring Chicken Bone Broth to boiling. Add farro and lentils. Return to boiling; reduce heat. Simmer 25 to 30 minutes or until tender.
- Meanwhile, in a large skillet cook fennel, carrots, and leeks in hot oil over medium heat about 5 minutes or until tender. In a bowl stir together parlsey, fennel fronds (if using), and garlic.
- Stir sauteed vegetables, chicken, salt, and pepper into pot. Cook and stir until heated through. If desired, float a lemon slice in each bowl. Top servings with parsley mixture.
Chicken Bone Broth
Directions
- If using wings, cut each wing at joints into three pieces. Place chicken pieces in a 10- to 12-quart stockpot. Add the remaining ingredients. Bring to boiling; reduce heat to low. Gently simmer, covered, 8 to 10 hours. (For a gentle simmer, you will see tiny bubbles rising to the surface. You will want to monitor cooking so it does not boil. Gently cooking helps draw out and develop the flavor the broth.)
- Remove chicken pieces from stock pot. Use a slotted spoon to remove as many vegetables as possible.
- Strain broth into a large bowl through four layers of 100-percent-cotton cheesecloth placed in a colander. Discard vegetables and seasonings.
- If using broth while hot, skim off fat. Or chill at least 6 hours; lift off fat with a spoon. If desired, cool chicken; remove meat from bones, discarding bones and skin. Place broth and chicken in separate airtight storage containers. Cover and chill up to 3 days or freeze up to 6 months.
Nutrition Facts (Chicken Bone Broth)
- Per serving:
- 38 kcal ,
- 1 g fat
- ( 0 g sat. fat ,
- 0 g polyunsaturated fat ,
- 0 g monounsaturated fat ),
- 17 mg chol. ,
- 294 mg sodium ,
- 2 g carb. ,
- 1 g fiber ,
- 1 g sugar ,
- 5 g pro.
From the Test Kitchen
Slow Cooker Directions
Prepare as directed, except reduce all ingredients by half. Combine all ingredients in a 6-quart slow cooker. Cover and cook on low for 10 to 12 hours. Continue as directed in Step 2. Makes 9 cups.
Per 1 cup: 38 cal., 1 g fat (0 g sat. fat), 17 mg chol., 294 mg sodium, 2 g carb., 1 g fiber, 5 g pro.
Per 1 cup: 38 calories, 5 g protein, 2 g carbohydrate, 1 g total fat (0 g sat. fat), 17 mg cholesterol, 1 g fiber, 1 g total sugar, 24% Vitamin A, 4% Vitamin C, 294 mg sodium, 2% calcium, 3% iron
Pressure Cooker Directions
Prepare as directed, except reduce all ingredients by half. Combine all ingredients in a 6-quart stovetop pressure cooker or electric pressure cooker. Lock lid in place. Set electric cookers on high pressure to cook for 1 1/2 hours. For stovetop cookers, bring up to pressure over medium-high heat according to manufacturer's directions; reduce heat enough to maintain steady (but not excessive) pressure according to manufacturer's directions. Cook for 1 1/2 hours. Remove from heat. For electric and stovetop models, let stand to release pressure naturally for at least 15 minutes or according to manufacturer's directions. If necessary, carefully open steam vent to release any remaining pressure. Open lid carefully. Continue as directed in Step 2. Makes 9 cups.
Per 1 cup: 38 cal., 1 g fat (0 g sat. fat), 17 mg chol., 294 mg sodium, 2 g carb., 1 g fiber, 5 g pro.
Per 1 cup: 38 calories, 5 g protein, 2 g carbohydrate, 1 g total fat (0 g sat. fat), 17 mg cholesterol, 1 g fiber, 1 g total sugar, 24% Vitamin A, 4% Vitamin C, 294 mg sodium, 2% calcium, 3% iron
Nutrition Facts (Chicken Lentil-Farro Bowl)
- Per serving:
- 312 kcal ,
- 7 g fat
- (2 g sat. fat ,
- 1 g polyunsaturated fat ,
- 3 g monounsaturated fat ),
- 61 mg chol. ,
- 613 mg sodium ,
- 35 g carb. ,
- 6 g fiber ,
- 4 g sugar ,
- 28 g pro.