Chicken and Sun-Dried Tomato Orzo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
* 8 ounces orzo, preferably whole-wheat * 1 cup water * 1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided * 1 plum tomato, diced * 1 clove garlic, peeled * 3 teaspoons chopped fresh marjoram, divided * 1 tablespoon red-wine vinegar * 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided * 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds) * 1/4 teaspoon salt * 1/4 teaspoon freshly ground pepper * 1 9-ounce package frozen artichoke hearts, thawed * 1/2 cup finely shredded Romano cheese, divided
1Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2 Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3 Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4 Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5 Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram
Number of Servings: 4
Recipe submitted by SparkPeople user AWEST86.
2 Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3 Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4 Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5 Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram
Number of Servings: 4
Recipe submitted by SparkPeople user AWEST86.
Nutritional Info Amount Per Serving
- Calories: 238.5
- Total Fat: 12.0 g
- Cholesterol: 39.8 mg
- Sodium: 508.8 mg
- Total Carbs: 17.8 g
- Dietary Fiber: 3.0 g
- Protein: 16.3 g
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