Advertisement

Chicken & Sun-Dried Tomato Orzo

March/April 2008

Your rating: None Average: 4.1 (336 votes)

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.



READER'S COMMENT:
"I made this for dinner last night and my husband and I just LOVED it!!! Next time, I will double the amount of sauce and cut the orzo in half. There really was a lot. I doubled the garlic and could have tripled it. I had no artichokes...
Chicken & Sun-Dried Tomato Orzo Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 8 ounces orzo, preferably whole-wheat
  • 1 cup water
  • 1/2 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 (1-1 1/4 pounds)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 9-ounce package frozen artichoke hearts, thawed
  • 1/2 cup finely shredded Romano cheese, divided

Preparation

  1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
  2. 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.
  3. 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.
  4. 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.
  5. 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

Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 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).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat



More From EatingWell

Recipe Categories

Connect With Us

20 minute dinner recipes
Advertisement

EatingWell Magazine

more smart savings
Advertisement
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner