Jan 27
2014

Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula

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Whip up this quick farro recipe, loaded with chicken sausage, tomatoes and argula, for a healthy and easy weeknight meal.
Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula | cookincanuck.com #farro #recipe #healthy

There’s nothing like a jam-packed week of travel, soccer tournaments and Kung-Fu classes to force busy parents to seriously consider driving straight to the nearest drive-thru at dinnertime. But even if you are trying to keep it healthy, there are only so many 6-inch turkey breast Subway sandwiches that one family can withstand.

When our schedules reach maximum density and the baby chicks are crying for “something good”, we start rummaging through the pantry and delving into our creative reserves, or whatever is left of them. These are the times when we need an arsenal of quick and easy recipes that we can fall back on, such as this farro recipe, which is packed with lean protein and fresh vegetables.

And with busy and active boys roaming around our house, we need something to fuel them in their next soccer game or Kung-Fu sparring match.

MM Soccer | cookincanuck.com
Burning off energy while doing the thing that makes him happiest.

TM Kung-Fu | cookincanuck.com
Kicking some Kung-Fu bootie while decked out in sparring gear.

Farro typically takes up to 30 minutes to cook, but I always turn to Trader Joe’s 10-Minute Quick Cooking Farro for busy weeknights.

Feel free to use your favorite flavored precooked chicken or turkey sausage for this recipe. I’m partial to the 5th Street Grill Turkey Sausages because I am smitten with their nutritional information and we always keep a stash of them in our freezer.

Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula | cookincanuck.com #farro #recipe #healthy

If you’re following along with my Run Like a Girl challenge (hashtag #runwithdara), don’t forget to check out yesterday’s post, Run Like a Girl: Focus on the Process. Cindy of Kicking It In is guest posting with this motivational and keeping-it-simple message.

The recipe:

Combine the farro and chicken broth in a medium saucepan. Cook according to package directions. Fluff with a fork and drain, reserving the liquid.

Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula | cookincanuck.com #farro #recipe #healthy

Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the sausages and cook, stirring occasionally, until the sausages are starting to brown, 7 to 8 minutes. Transfer the sausages to a bowl.

Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula | cookincanuck.com #farro #recipe #healthy

Heat the olive oil in the same skillet. Add the garlic and cook, stirring constantly, for 15 seconds. Add the tomatoes and cook for 1 minute.

Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula | cookincanuck.com #farro #recipe #healthy

Add 1/4 cup plus 2 tablespoons of the reserved farro cooking liquid, cover and reduce the heat to medium. Cook until the tomatoes are softened, about 3 minutes. Press the tomatoes with the back of a wooden spoon so that they burst.

Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula | cookincanuck.com #farro #recipe #healthy

Add 2 additional tablespoons of the reserved cooking liquid and stir in the farro, cooked sausage and arugula.

Transfer the farro to a serving dish and top with the Parmesan cheese.

Other tasty whole grain recipes:

Quick Whole Grain Recipes | cookincanuck.com #recipe #wholegrain
Cookin’ Canuck’s Lemon Quinoa Salad with Pistachios & Sun-Dried Tomatoes
Cookin’ Canuck’s Toasted Barley & Shrimp Salad Recipe
Easyfoodsmith’s Wheat Berry Salad with Roasted Winter Vegetables
Camille Styles’ Barley Risotto with Root Vegetables
Neighborfood’s Powerhouse Bulgur Salad with Orange Vinaigrette

Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Yield: Serves 6

Serving Size: 2/3 cup

Calories per serving: 224 cal

Fat per serving: Total Fat 4.0g / Saturated Fat 1.1g

Quick Farro Recipe with Chicken Sausage, Tomatoes & Arugula

Calories 224.1 / Total Fat 4.0g / Saturated Fat 1.1g / Cholesterol 21.4mg / Sodium 730.5mg / Total Carbohydrates 34.1g / Fiber 3.0g / Sugars 2.1g / Protein 12.1g / WW (Old Points) 4 / WW (Points+) 6

Ingredients

  • 1 1/2 cups quick-cooking farro
  • 2 1/2 cups low-sodium, fat-free chicken broth
  • 2 flavored, precooked turkey sausages, cut into half-circles
  • 1 1/2 tsp olive oil
  • 2 cloves garlic, minced
  • 1 1/2 cups grape tomatoes
  • 1 1/2 cups (packed) arugula
  • 1/2 tsp ground pepper
  • 1/8 tsp salt
  • 1/4 cup grated Parmesan cheese

Instructions

  1. Combine the farro and chicken broth in a medium saucepan. Cook according to package directions. Fluff with a fork and drain, reserving the liquid.
  2. Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the sausages and cook, stirring occasionally, until the sausages are starting to brown, 7 to 8 minutes. Transfer the sausages to a bowl.
  3. Heat the olive oil in the same skillet. Add the garlic and cook, stirring constantly, for 15 seconds. Add the tomatoes and cook for 1 minute.
  4. Add 1/4 cup plus 2 tablespoons of the reserved farro cooking liquid, cover and reduce the heat to medium. Cook until the tomatoes are softened, about 3 minutes. Press the tomatoes with the back of a wooden spoon so that they burst.
  5. Add 2 additional tablespoons of the reserved cooking liquid and stir in the farro, cooked sausage and arugula.
  6. Transfer the farro to a serving dish and top with the Parmesan cheese.

Notes

From the kitchen of Cookin' Canuck. www.cookincanuck.com

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{ 14 comments… read them below or add one }

1 Taylor @ FoodFaithFitness January 27, 2014 at 6:03 am

I’ve ordered farro at restaurants, but never have made it at home, so this is perfect! I love turkey sausage and quick meals…hello perfect!
I love that you have active kids! So important…I hope my future children are that way :)

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2 Jeanette | Jeanette's Healthy Living January 27, 2014 at 6:32 am

Love how easy this recipe is Dara – and yes, perfect for those crazy, crazy weekends with all the kids’ activities!

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3 Liz @ The Lemon Bowl January 27, 2014 at 6:44 am

Yesterday I cooked a huge batch of wheat berries and this is exactly the type of recipe I need to turn it into a meal!! YUM!

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4 Barbara | Creative Culinary January 27, 2014 at 9:47 am

I bought a whole slew of grains when my daughter started chemo treatment; I wanted to make her super nutritious meals to help her keep as healthy as possible. Now why haven’t I made any for me? Very good question but a dish like this, with so many other favorites is right up my alley, this will be done. Sounds delish.

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5 Amanda January 27, 2014 at 1:06 pm

Sounds perfect and I love the Kung Fu pic!

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6 Happy Valley Chow January 27, 2014 at 6:18 pm

Wow that looks fantastic with a ton of great flavors. Thanks for sharing :)

Happy Blogging!
Happy Valley Chow

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7 Brian @ A Thought For Food January 27, 2014 at 6:28 pm

Such a wonderful, hearty dish! I have a newfound appreciation for farro and I think I could get Eric on board too with the inclusion of chicken sausage.

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8 Pretend Chef January 27, 2014 at 6:41 pm

This sounds amazing and packed full of flavor. Thank for sharing the recipe.

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9 Annalise @ Completely Delicious January 28, 2014 at 5:30 pm

This is my kind of meal! I’m addicted to farro right now. We’ll be trying this soon!

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10 janice January 28, 2014 at 7:18 pm

I am making the recipe right now and the directions on the Trader Joe’s Farro package say to use 1 cup liquid for 1/2 cup farro so that would be three cups liquid for 1 1/2 c Farro. Should I follow the package or do the 2 1/2 cups. Maybe it won;t matter. I’ll see how it goes.

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11 Dara (Cookin' Canuck) January 28, 2014 at 8:14 pm

Janice, if you use the full 3 cups, you’ll have plenty of extra liquid to drain out at the end of cooking. I reduced the amount of broth to 2 1/2 cups so that I didn’t waste the chicken broth. That being said, either method will work. I hope you enjoy it!

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12 Nutmeg Nanny February 12, 2014 at 2:10 pm

Oh wow, those tomatoes looks delicious! What a tasty meal :)

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13 Jenny Ramsey April 2, 2014 at 8:26 am

Hi, Dara!
How much sausage did you use? I know you said two links, but I want to make sure I use the right amount for the Weight Watchers Points! Do you know the weight or volume that you used? Thanks!

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14 Dara (Cookin' Canuck) April 2, 2014 at 8:34 am

Hi Jenny, the sausages that I used (5th Avenue Grill turkey sausages) are 85g each. Here is a the nutritional information for one sausage: http://www.livestrong.com/thedailyplate/nutrition-calories/food/5th-street-grill/turkey-sausages/ I hope that helps!

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