Recreating Your Favorite Menu Items at Home

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Here at the Research conference, attendees are able to look forward to even more than expert sessions on the most current topics in diet and cancer. Today in between presentations on ‘Diet and Cancer Prevention’ and ‘Cancer Treatment and Survivorship’, we served up a savory, nutritious lunch menu, including:

  • Tagine Spiced Pan Seared Chicken Breast
  • Farro Garbanzo Pilaf
  • Cider Braised Red Cabbage (Link to Health-e-Recipe)
  • Baby Carrots
  • Spiced Apple Chutney

This menu is well worth trying at home. To recreate dishes you’ve seen or tried elsewhere, start by looking at similar recipes and substituting ingredients to fit your preferences.

For the tagine spiced pan-seared chicken breast, try this:

Cook about 1 lb. boneless , skinless chicken breast using the ingredients and preparation methods from the Seared Herb Chicken and Veggies recipe. Keep the breast whole instead of cubing it, and take out the veggies from this recipe. Instead, serve your meal with a side of Red Cabbage with Apples.

Today’s lunch follows AICR’s guidelines for the New American Plate with the whole grain farro garbanzo pilaf. Here’s how you can make a similar dish. The extra sauce from the chicken drizzled over this grain dish will add both moisture and great flavor.

Vegetarian Plate

Simple Farro Garbanzo Pilaf

1 cup rinsed farro (makes about 2 cups cooked)
½ cup diced onion
3 cloves finely minced garlic
1 cup garbanzo beans, (cooked from dry or canned, drained and rinsed)
2 ½ cups low-fat, low-sodium chicken broth
1 Tbsp. olive oil

Heat olive oil over medium heat in a saucepan.

Add diced onion and garlic and sauté 2-3 minutes.

Add farro and sauté another 4-5 minutes, stirring occasionally.

Add chickpeas and continue sautéing for an additional 3 minutes.

Add broth and bring to a boil.

Cover pan, reduce to heat to medium low and simmer for 30 to 45 minutes, or until all water is absorbed and farro is soft.

Serve with tagine spiced chicken breast and drizzle extra sauce from chicken over the faro for added moisture.

Makes 6 servings

 Per serving: 200 calories, 4 grams total fat (<1 g saturated fat), 34 g carbohydrates, 8 g protein, 5 g dietary fiber, 150 mg sodium.

Voila! You have mixed-and-matched a few recipes to create your own version of a star meal served at this year’s Annual Research Conference.

Some of you may still be wondering, what exactly is farro?

Farro is a grain that looks and tastes similar to brown rice with a slightly nutty flavor. It has a thicker, creamier texture than some other grains, similar to risotto. Farro is high in fiber and research shows that foods containing fiber, such as whole grains reduce the risk of colorectal cancer.

Have other farro recipes? Share ideas for your favorite dish starring farro.





    Author: Alice RD

    Alice G. Bender, MS, RDN, is the Director of Nutrition Programs at AICR. She helps put the science of cancer prevention by providing tips and tools to choose nutritious and delicious foods. Alice has guided thousands of individuals to healthier lives through diet changes and choices.

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