4.2 of 5 (106)

Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 325.1
  • Total Fat: 2.4 g
  • Cholesterol: 65.7 mg
  • Sodium: 464.6 mg
  • Total Carbs: 39.3 g
  • Dietary Fiber: 3.4 g
  • Protein: 34.5 g

View full nutritional breakdown of Mediterranean Chicken with Orzo (Chef Meg's Makeover) calories by ingredient
Report Inappropriate Recipe

Mediterranean Chicken with Orzo (Chef Meg's Makeover)

Submitted by: CHEF_MEG
Mediterranean Chicken with Orzo (Chef Meg's Makeover)

Introduction

Chef Meg added flavor with parsley and capers to cut the salt, reduced the cooking time and used hearty plum tomatoes instead of canned. Chef Meg added flavor with parsley and capers to cut the salt, reduced the cooking time and used hearty plum tomatoes instead of canned.
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 washed chicken in a plastic bag or on a cutting board. Pound out 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).






Rate This Recipe

  Rating:  
  Click here to login and rate this recipe  


Member Ratings For This Recipe

  • NEWMOON


    44 of 47 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • RUTHXG

    Incredible!
    23 of 23 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • COACHPENNY

    Incredible!
    22 of 22 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • 60SIXTY

    Very Good
    20 of 23 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • TORTUETOO

    O.K.
    17 of 20 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • YIYEHTOV

    Incredible!
    12 of 12 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • SUPERKITTY505

    Very Good
    9 of 9 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • JBNHEALTHYME

    Incredible!
    7 of 9 people found this review helpful
    report inappropriate post
    This was a great recipe. I used asparagus chopped up instead of the zucchini. It tasted great! - 2/14/11

    Was this review helpful?   Yes  No
  • JEANNETTE59

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

    Was this review helpful?   Yes  No
  • TOWHEE

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

    Was this review helpful?   Yes  No
  • PONDERFUL

    Good
    6 of 6 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • SAINTANGELAJANE

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

    Was this review helpful?   Yes  No
  • PARTSBANK

    Very Good
    4 of 4 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • HIKETOHEIGHTS

    Incredible!
    3 of 3 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • LKEEPERDEB

    Incredible!
    2 of 2 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • HOPE4METOO


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

    Was this review helpful?   Yes  No
  • BACCHA

    Very Good
    2 of 2 people found this review helpful
    report inappropriate post
    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

    Was this review helpful?   Yes  No
  • MYDONNA13


    1 of 1 people found this review helpful
    report inappropriate post
    !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

    Was this review helpful?   Yes  No
  • TXGAL2007

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

    Was this review helpful?   Yes  No
  • HEALTHYJOANN

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

    Was this review helpful?   Yes  No
  • DUTCHONEY


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

    Was this review helpful?   Yes  No
  • JOANN031755


    report inappropriate post
    Being 50% Greek & 50% Italian I grew up eating orzo. I changed the Italian seasoning to Greek & it was fantastic! - 3/7/13

    Was this review helpful?   Yes  No
  • NEWBLOOM1

    Incredible!
    report inappropriate post
    I also used basil, oregano and crushed red for Italian seasoning. Put over coucous as I was out of orz. - 1/31/13

    Was this review helpful?   Yes  No
  • WANT2BEFIT10

    Incredible!
    report inappropriate post
    Our entire family loved this! SO GOOD and a great way to sneak the veggies in for the kids. - 1/17/13

    Was this review helpful?   Yes  No
  • EN10011

    Incredible!
    report inappropriate post
    My whole family loved this. I only used 1/2 cup of orzo for 6 people and even the kids ate all the vegetables, - 1/11/13

    Was this review helpful?   Yes  No
Sign up for a FREE SparkPeople account