Every Monday, my colleague Kristyn Hall and I have been doing live food and nutrition sessions for participants in our free Well@Home community. Next week I’ll be doing my first live Zoom cooking demo, so wish me luck!
The recipe I’ll be profiling is this Tomato and Zucchini with Salmon and Farro, in the spirit of talking about two handy, heart-healthy pantry staples: farro and canned salmon. I’ll talk about whole grains in general, and the role they can play in helping you stay healthy and satisfied while eating more at home.
I’m sharing the recipe here today for anyone who might not have the cookbook, so you can pick up the ingredients if you’d like to try it yourself. Bon appetit!
Tomato and Zucchini with Salmon and Farro
Farro is growing in popularity, thanks to its nutty flavor and nutrients, which include high amounts of fiber and protein. It typically takes less than half an hour to cook, which is faster than brown rice.
- 1 cup uncooked farro
- 2 extra-virgin olive oil
- 4 shallots thinly sliced
- 2 cups cherry tomatoes halved
- 1 tsp dried thyme
- 1 medium zucchini
- 2 garlic cloves
- Zest and juice of 1 lemon about 3 tablespoons juice
- 1 (7.5-ounce) can wild salmon, drained
- 4 cups baby spinach
- 1/2 cup crumbled feta cheese
- Cook the farro according to the package directions.
- Meanwhile, heat the oil in a large skillet over medium heat. Add the shallots, tomatoes, and thyme. Cook until the shallots start to brown, 5 or 6 minutes.
- While that’s cooking, grate or spiralize the zucchini and mince the garlic.
- Add the zucchini, garlic, and lemon zest and juice to the skillet with the tomatoes, and cook for a few minutes, stirring occasionally.
- Drain the salmon, reserving 1 tablespoon of the liquid from the can. Add the salmon to the skillet, along with the reserved canning liquid. Break the fish apart with a fork. Add the cooked farro and the spinach. Stir everything together to heat through.
- Taste and adjust the seasonings. Top with feta cheese.
If you spiralize the zucchini, make a lengthwise slit in it first so the noodles are short and manageable. For a boost of added flavor, sprinkle the finished dish with freshly ground black pepper and red pepper flakes.
Excerpt from The 30-Minute Heart Healthy Cookbook: Delicious Recipes for Easy, Low-Sodium Meals, by Cheryl Strachan RD, published by Rockridge Press. Copyright © 2019 by Callisto Media. All rights reserved.