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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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Mediterranean Chicken with Orzo

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!
    26 of 26 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
    9 of 9 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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  • Julia . although Kyle `s storry is flabbergasting, last thursday I bought a top of the range audi after having made $8875 this last five weeks and just over 10-k this past month . it's definitly my favourite job Ive had . I began this three months/ago and practically straight away started earning ov - 9/26/14

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  • Excellent recipe! Will be cooking this often.

    I used ground turkey in place of the chicken. - 8/11/14

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