Chicken & Sun-Dried Tomato Orzo
From EatingWell: March/April 2008
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.
- 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
- 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.
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
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
Potato salad is a favorite summer dish, but classic versions...
It’s no wonder that the Mediterranean diet is considered to...
Enjoy the world’s healthiest diet with these delicious...
Make your own pickles! Get the most out of summer’s bounty by...
Berries and fresh summer fruit star in our healthy homemade...
Pork tenderloin is an easy and healthy addition to your...
Our healthy pepper recipes, including recipes for bell...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
For a quick and healthy dinner, make one of our easy stir-fry...
While nothing quite beats eating quickly boiled or grilled...
From healthy blueberry muffins and blueberry pancakes topped...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- March/April 2008