Mediterranean Chicken with Orzo

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

Introduction

Parsley and capers add flavor to this veggie-packed, heart-healthy dish.

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

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).

Number of Servings: 4


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