Mediterranean Chicken with Orzo

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 337.7
  • Total Fat: 4.1 g
  • Cholesterol: 70.2 mg
  • Sodium: 451.5 mg
  • Total Carbs: 39.3 g
  • Dietary Fiber: 3.4 g
  • Protein: 34.0 g

View full nutritional breakdown of Mediterranean Chicken with Orzo calories by ingredient
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Submitted by: CHEF_MEG
Mediterranean Chicken with Orzo

Introduction

Parsley and capers add flavor to this veggie-packed, heart-healthy dish. Parsley and capers add flavor to this veggie-packed, heart-healthy dish.
Number of Servings: 4

Ingredients

    16 oz boneless, skinless chicken breasts
    2 garlic cloves, chopped
    18 oz low-sodium chicken stock
    1 1/2 t Italian seasoning
    2 zucchini, quartered, sliced in half and chopped
    2 plum tomatoes, chopped
    1 bell pepper, chopped
    1 c orzo or other small pasta
    1 T parsley, chopped
    1 T capers, drained and rinsed

Tips

Orzo is rice-shaped pasta. You can swap it for any other small pasta, pearled barley, or quinoa.
One pound of chicken will yield approximately 12 ounces cooked meat.


Directions

Recipe makes four 3-ounce servings of cooked chicken with one heaping cup of vegetables and orzo.

Place chicken in a plastic bag or on a cutting board. Pound with a meat mallet, rolling pin, or flat side of pan to even the flesh to 3/4 inch of thickness. Spray a 10-inch skillet with cooking spray; heat over medium high heat. Add chicken; saute for 5-7 minutes or until meat is browned on both sides. Add garlic, seasonings, and broth to skillet. Bring to a simmer. Add orzo and cover with a tight fitting lid. Simmer for 6 minutes. Stir in vegetables and continue to simmer for an additional 2 minutes. Toss in drained capers and chopped parsley.

Try serving this with steamed broccolini (calories not included).





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Member Ratings For This Recipe



  • 44 of 46 people found this review helpful
    For those who have never had orzo...it's pasta. Small rice-shaped pasta. Tastes like any other type of pasta, as it's made from the same ingredients. - 1/31/10

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  • Incredible!
    27 of 27 people found this review helpful
    Easy to make but, I did alter it. After adding the broth, spices & garlic, and simmering a bit, I removed the chicken. Then I added the orzo, simmered it a bit more, added the veggies simmered it a bit more. I cut up the chicken breast, added it back in, simmered a little more. WOW! Moist chicken - 1/4/11

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  • Incredible!
    24 of 24 people found this review helpful
    We loved this! I don't buy premade Italian seasoning, so I used abundant oregano, basil, fresh-ground pepper, salt, & a bit of red pepper flakes. Like Ponderful, I cooked the veggies more than 2 minutes. We had never used orzo before, & my husband assumed it was rice (which we DO eat a lot). Yum! - 9/14/09

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  • Very Good
    21 of 24 people found this review helpful
    I made this recipe using barley, instead of orzo. My family has never tasted orzo, so didn't want to chance it. Came out very good. will make again using the barley. - 9/10/09

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  • O.K.
    17 of 20 people found this review helpful
    This was good but a little bland. I added some salt and black pepper and that helped out a lot. I garnished it with just a sprinkle of shredded parmesan cheese, which also helped. I also subbed olives for the capers since we're not big fans of them in my house. - 9/21/09

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  • Incredible!
    12 of 12 people found this review helpful
    Delicious and fresh-tasting! I made it with whole wheat Israeli couscous (it's about orzo-sized) instead of the orzo. I followed RuthXG's tips to replace italian seasoning. I also replaced some of the zucchini with eggplant (peeled and diced). I loved the flavor burst of the capers! - 2/9/10

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  • Very Good
    10 of 10 people found this review helpful
    Very good! Even my kids loved it! We did sprinkle Parmesan cheese on top which gave it the extra flavor it nedded. - 10/1/09

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  • Incredible!
    8 of 10 people found this review helpful
    This was a great recipe. I used asparagus chopped up instead of the zucchini. It tasted great! - 2/14/11

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  • Incredible!
    7 of 7 people found this review helpful
    Great, I substitued sliced black olives for the capers and added anice seeds. - 3/6/10

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  • Incredible!
    6 of 7 people found this review helpful
    This is a keeper!
    It's easy, tasty, and colorful. - 1/16/10

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  • Good
    6 of 6 people found this review helpful
    Pretty good. The recipe should be amended to include chopping the pepper. I added some Mrs. Dash because I was afraid the dish would be bland. I also cooked the veggies and orzo for 5 minutes instead of two. Not necessarily a keeper, but not bad. - 8/13/09

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  • Very Good
    5 of 6 people found this review helpful
    This was a good and filling recipe. I felt good after eating with no guilt. - 1/9/10

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  • Very Good
    4 of 4 people found this review helpful
    Very enjoyable! I doubled up on the bell peppers and added another zucchini. We really like our veggies. Good all-in-one meal. - 6/30/10

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  • Incredible!
    3 of 3 people found this review helpful
    I think I will try it with olive oil instead of spray & a wee bit more garlic, because I just love garlic. - 3/6/11

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  • Incredible!
    2 of 2 people found this review helpful
    I made Meg's Mediterranean chicken yesterday, had a girlfriend over to try it with me, and we both loved it! I substituted the Orzo with Acini de pepe (Italian pasta) and black olives. Didn't care for the capers, but friend loved it all. - 8/9/10

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  • 2 of 4 people found this review helpful
    sounds great - will be making it. I think a little feta cheese will be nice (it's the Greek in me) - 8/4/10

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  • Very Good
    2 of 2 people found this review helpful
    I made this last night. It was pretty tasy. The leftovers were excellent for lunch after the flavors sank in even more. - 5/5/10

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  • 1 of 1 people found this review helpful
    !his sounds like what's for dinner tonight. For anyone that might be interested, there is also whole wheat orzo out there. It's a little pricey for a large plastic jar but it goes a long way! - 8/23/12

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  • Good
    1 of 1 people found this review helpful
    I made this the last night, did not add the capers but added onions and more veggies and therefore cooked it longer. My son and I enjoyed it, but my husband thought it was terribly bland. - 2/24/12

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  • Very Good
    1 of 1 people found this review helpful
    I thought this was really good, cooked my veggies a little longer, to cook the zucchini. I let it sit a little bit so the Orzo would soak up some of the liquid. Will only use 16 oz of broth next time. Husband loved the veggie mix with the Orzo! - 12/29/11

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  • Incredible!
    1 of 3 people found this review helpful
    I can taste this already...I love all the ingredients...add a salad...yum yum!! - 6/27/10

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  • Very Good
    1 of 1 people found this review helpful
    My dad was from Greece & this was a regular dish in my house growing up. I love it - 5/22/10

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  • 1 of 11 people found this review helpful
    Will try soon. - 11/19/09

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  • Good information - 3/22/15

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  • Loved this with the changes suggested by previous commenters (thank you very much!). Used skinless boneless chicken thighs (had them on hand), which I seasoned with ground pepper, garlic and onion powder before cooking. Used WW orzo, crushed red pepper, kalamata olives and feta. Wonderful! - 1/16/15

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