Spanish Farro Bake

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Spanish Farro Bake

Prep Time: 20 minutes

Total Time: 1 hour 30 minutes

With a continued focus on the health benefits of whole grains, chefs and home cooks are experimenting with more unique grains like farro, as featured in today’s recipe. Farro (pronounced FAHR-oh), is a type of wheat that has a nutty, slightly sweet flavor and a chewy texture similar to barley.

Photo credit: Susan Selasky

Ingredients

  • 2 tablespoons canola oil
  • 1 cup chopped onion
  • 3/4 cup chopped green pepper
  • 1 to 2 tablespoons minced jalapeno pepper
  • 1 clove garlic, peeled, minced
  • 1 teaspoon chili powder
  • 1/4 teaspoon ground cumin
  • Vegetable oil cooking spray
  • 1 cup water
  • 1 1/2 cups salsa
  • 1 tablespoon sugar
  • 1 cup pearled farro, rinsed
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 16 teaspoons reduced-fat sour cream
  • 2 to 3 tablespoons minced cilantro

Instructions

In a large skillet, heat oil and sauté onion, green pepper, jalapeno pepper, and garlic until softened, about 3 to 4 minutes. Add chili powder and cumin and cook 1 additional minute. Coat a round, oven-safe casserole dish with cooking spray. Add sautéed vegetables along with water, salsa, sugar, and farro. Stir to combine. Cover and bake 60 to 70 minutes; or until farro is cooked through. Remove from oven, add salt and black pepper, and stir to combine. To serve, top each serving with 2 teaspoons sour cream and garnish with cilantro.


Yield: 8 servings (1/2 cup serving)

Nutritional Info

  • Calories = 181
  • Fat = 5 gm
  • Saturated fat = 1 gm
  • Trans fat = 0 gm
  • Cholesterol = 5 mg
  • Protein = 4 gm
  • Sodium = 224 mg
  • Carbohydrate = 27 gm
  • Fiber = 4 gm
  • Calcium = 66 mg
  • Calories from fat = 25%

Food exchanges: 1 1/2 starch, 1 vegetable, 1 fat