Mediterranean Chicken with Orzo
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
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).
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).
Member Ratings For This Recipe
-
NEWMOON
-
COACHPENNY
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
-
RUTHXG
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
-
60SIXTY
-
TORTUETOO
-
YIYEHTOV
-
SUPERKITTY505
-
JBNHEALTHYME
-
JEANNETTE59
-
TOWHEE
-
PARTSBANK
-
SAINTANGELAJANE
-
PONDERFUL
-
HIKETOHEIGHTS
-
CD8042906
-
HOPE4METOO
-
BACCHA
-
MYDONNA13
-
MS0669
-
KPMYZE
The chicken in the picture, sure doesn't look like chicken that has been pounded and quantity definitely appears to be greater than 3 oz. It doesn't do much good to put out recipes that give the consumer a greater expectation than what the final product delivers. Promise less, deliver more ... - 2/16/12
-
CINDYHN
-
CD2457470
-
HEALTHYJOANN
-
DUTCHONEY
-
JIMMOORE14
-
CORVETTECOWBOY
-
CD6913562
-
1CRAZYDOG
-
MILPAM3
-
PATRICIAAK
-
BONNIE1552
-
CD2693807
-
SHERYE
-
KATHYJO56
-
CHERYLHURT
-
FISHGUT3
-
SUSANYOUNGER
-
NIMUAE
-
JAMER123
-
REGILIEH
-
DJ4HEALTH
-
METAFUKARI
-
CECTARR
-
LOSER05
-
4CONNIESHEALTH
-
LIBR@RYL@DY
-
EGGBASKET1
-
MIZMELISSA
-
MOMMY445
-
AZMOMXTWO
-
SUNSHINE99999
-
KITTYHAWK1949
-
WHITEANGEL4
-
REDROBIN47
-
PLATINUM755
-
PWILLOW1
-
GEORGE815
-
JIACOLO
-
EVIE4NOW
-
CD4114015
-
1RETSGM
-
TOMATOCAFEGAL
-
2DAWN4
-
TWEETYKC00
-
ANHELIC
-
MBPP50
-
BONDMANUS2002
-
NEPTUNE1939
-
SRIVERS1
-
CD23522024
-
CD1987279
-
JANIEWWJD
-
SISTERPRETTY
-
AMBER461
-
SHOAPIE
-
RHOOK20047
-
NANCYPAT1
-
PICKIE98
-
ELRIDDICK
-
ROBBIEY
-
MIYAMO
-
USMAWIFE
-
KITT52
-
CD3802882
-
HEDSTS58
-
ARTJAC
-
SUSANBEAMON
-
NASFKAB
-
SKIMBRO
-
JVANAM
-
RO2BENT
-
ROSSYFLOSSY
-
DAIZYSTARLITE
-
PLCHAPPELL
-
AJB121299
-
CHERIRIDDELL
-
1HAPPYSPIRIT
-
LIS193
-
INGRIDSLIM
-
POSEY440