Name: Chicken & Sun-Dried Tomato Orzo
Cook time: 30 min
Total time: 30 min
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); 0.25 teaspoon salt; 0.25 teaspoon freshly ground pepper; 1 9-ounce package frozen artichoke hearts, thawed; 0.5 cup finely shredded Romano cheese, divided

Chicken & Sun-Dried Tomato Orzo

3.7

(19)

19 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

12 to 4 oz. chicken & cups pasta

Nutrition Profile:

Diabetes Appropriate Egg Free Healthy Aging Healthy Pregnancy Heart Healthy High Blood Pressure High Fiber High-Protein Low Added Sugars Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

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)
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 Facts (per serving)

456	Calories
12g	Fat
54g	Carbs
36g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. chicken & 1 cup pasta
Calories 456
% Daily Value *
Total Carbohydrate 54g	20%
Dietary Fiber 10g	36%
Total Sugars 4g
Protein 36g	72%
Total Fat 12g	15%
Saturated Fat 3g	16%
Cholesterol 70mg	23%
Vitamin A 536IU	11%
Vitamin C 6mg	6%
Folate 140mcg	35%
Sodium 377mg	16%
Calcium 169mg	13%
Iron 4mg	22%
Magnesium 145mg	34%
Potassium 786mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.