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
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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
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NEWMOON
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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
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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
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60SIXTY
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TORTUETOO
