Healthy Meat & Poultry Recipes Healthy Chicken Recipes Healthy Chicken Main Dish Recipes Healthy Chicken Pasta Recipes 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 30 mins Total Time: 30 mins Servings: 4 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. Rate it Print Nutrition Facts (per serving) 456 Calories 12g Fat 54g Carbs 36g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved