Recipes and Cooking

By

Better Homes & Garden, April 2013.

Makes: 4 servings
Serving size: 1 1/4 cups
Yield: 5 cups
Start to Finish 45 mins

View complete recipe

  • 1

Ingredients

  • Makes: 4 servings Serving size: 1 1/4 cups Yield: 5 cups
  • Start to Finish 45 mins
  • 1/4 cup snipped fresh mint
  • 2 teaspoons finely shredded lemon peel
  • 4 teaspoons lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 medium cucumber
  • 1 6 ouncecontainer plain non-fat Greek yogurt
  • 1 tablespoon minced garlic
  • 1 pound chicken breast tenderloins, 1/4-inch thick
  • 1 teaspoon cornstarch
  • 3 tablespoons dry sherry
  • 2 tablespoons peanut or vegetable oil
  • 2/3 cup dried orzo
  • 4 roma tomatoes, quartered (2 cups)

Preparation

Step 1


1. In a small bowl combine mint, lemon peel, 2 tsp. lemon juice, olive oil, 1/4 tsp. salt, and 1/8 tsp. of pepper; set aside. In a medium saucepan bring 4 cups salted water to boiling.

2. For cucumber tzatsiki, peel and grate half the cucumber. Cut the remaining cucumber into bite-sized chunks; set aside. Squeeze grated cucumber to remove excess water. In a small bowl combine grated cucumber, yogurt, remaining 2 tsp. of lemon juice, 1 tsp. of garlic, and remaining 1/4 tsp. of salt; set aside.

3. Halve any large chicken tenders. In a shallow bowl combine chicken, cornstarch, 1 Tbsp. dry sherry, remaining 2 tsp. garlic, 1/2 tsp. salt, and 1/8 tsp. pepper. Stir until cornstarch is no longer visible. Stir in 1 Tbsp. of peanut oil; set aside.

4. Heat a 14-inch flat-bottomed wok or 12-inch stainless-steel skillet over high heat until a bead of water vaporizes within 2 seconds of contact. Add orzo to the dry wok; stir-fry 1 to 2 minutes or until browned. Remove orzo from pan; transfer to boiling water. Cook 9 minutes or until tender. Drain; set aside.

5. Meanwhile, add 1 Tbsp. peanut oil to pan. Add chicken; spread evenly in a single layer. Cook, undisturbed, 1 minute, until chicken begins to sear. Stir-fry 1 minute or until chicken is just opaque. Swirl in remaining 2 Tbsp. of dry sherry; stir-fry 1 to 2 minutes or until chicken is cooked through. Add tomato wedges; stir-fry for 30 seconds. Remove pan from heat. Stir in cooked orzo and reserved cucumber.

6. Drizzle with the mint mixture. Serve with cucumber tzatsiki.



Nutrition Facts (Zesty Greek Chicken with Mint) Servings Per Recipe 4,
cal. (kcal) 432,
Fat, total (g) 17,
chol. (mg) 73,
sat. fat (g) 3,
carb. (g) 32,
Monosaturated fat (g) 9,
Polyunsaturated fat (g) 4,
Trans fatty acid (g) 0,
fiber (g) 3,
sugar (g) 7,
pro. (g) 34,
vit. A (IU) 1096,
vit. C (mg) 20,
Thiamin (mg) 0,
Riboflavin (mg) 0,
Niacin (mg) 15,
Pyridoxine (Vit. B6) (mg) 1,
Folate (µg) 98,
Cobalamin (Vit. B12) (µg) 0,
sodium (mg) 740,
Potassium (mg) 858,
calcium (mg) 101,
iron (mg) 3,
Percent Daily Values are based on a 2,000 calorie diet

View complete recipe