Mediterranean Chicken with Orzo
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
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).
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
