Chicken & Sun-dried Tomato Orzo

Eating well quick chicken dinners Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrates; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium. Nutrition Bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).

Chicken & Sun-dried Tomato Orzo

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 8

    ounces orzo, preferably whole-wheat

  • 1

    cup water

  • ½

    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 (1-1¼ pounds)

  • ¼

    teaspoon salt

  • ¼

    teaspoon freshly ground pepper

  • 1

    9-ounce package frozen artichoke hearts, thawed

  • ½

    cup finely shredded Romano cheese, divided

Directions

Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse. 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. 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. 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. 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.


Nutrition

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