Thursday, July 8, 2010
Recipe: Mediterranean Chicken and Orzo
This is a dinner I make quite often. It's kind of a throw-together sort of meal; it's hard to mess up (aside from burning the orzo to the bottom of the skillet), it's really easy to adapt depending on what you have on hand and how many people you'd like to serve, and it's healthy. And tasty!
1/2 lb boneless, skinless chicken breasts, cut into chunks
1 clove garlic, finely chopped (I used 2)
3/4 cup uncooked orzo
1 cup low-sodium chicken broth
1/4 cup water
2 tsp chopped fresh or 1 tsp dried rosemary - or, italian seasoning, or herbs de Provence, or greek seasoning, or spice blend of your choice. I like mine with lots of flavour so I use more than this, but it's up to you and your taste buds.
1/4 tsp salt
1 medium zuchinni, sliced thinly
2 plum or roma tomatoes, chopped OR cherry tomatoes, about half a pint
1/2 or 1 bell pepper, chopped (depending on how much you like bell pepper or if, like me, the idea of having half a pepper in your fridge bothers you)
black pepper, to taste
1. Heat some olive oil or cooking spray in a 10-inch non-stick skillet over medium-high heat, cook chicken in skillet about 5 minutes until browned.
2. Add garlic, spice, pasta and broth. Bring to a boil, reduce heat. Cover and simmer for about 8 minutes or until most of the liquid is absorbed. You want to watch it pretty closely, as this is where the sticking to the pan and burning happens. Give it a good stir a few times. You might need to add more liquid if the orzo hasn't softened and the liquid is absorbed. You don't want the pasta fully cooked - but not crunchy.
3. Add the rest of the ingredients, including water. Bring to a boil again, reduce heat and simmer for about 5 minutes, or until veggies are crisp-tender. Add more broth or water if you need to, and give it a few good stirs again.
Serve sprinkled with black pepper. If you want, a little parmesan on top tastes awesome.
If you double this, it tastes great the next day, warmed up OR cold like a pasta salad. I think you can play around with the veggies - add mushrooms, broccoli, peas, eggplant - whatever you've got kicking around in the fridge. You could omit the chicken to make it vegetarian (use veg broth). Play with the spices and make it your own!
Deets for 1 serving:
6 g fat
5 g fibre
7 WW points