STEROID
01-16-2012, 12:33 AM
Mediterranean Style Chicken with Orzo
http://img696.imageshack.us/img696/707/56263122.jpg (http://img696.imageshack.us/my.php?image=56263122.jpg)
Total Time 20 minutes
Number of Servings: 4
Ingredients
16 oz boneless, skinless chicken breast
2 garlic cloves, chopped
18 oz low-sodium chicken stock
1 1/2 tsp Italian seasoning
2 zucchini, quartered, sliced in half and chopped
2 plum tomatoes, chopped
1 bell pepper, chopped
1 cup whole wheat orzo
1 Tbsp parsley, chopped
1 Tbsp capers, drained and rinsed
Directions
Place washed chicken in a plastic bag or on a cutting board. Pound out chicken to 3/4 inch thickness. Spray a 10-inch skillet with cooking spray; heat over medium high heat. Add chicken; saute for 5-7 minutes or until meat is browned on both sides. Add garlic,seasonings and broth to skillet. Bring to a simmer. Add orzo and cover with a tight fitting lid. Simmer for 6 minutes. Stir in vegetables and continue to simmer for an additional 2 minutes. Toss in drained capers and chopped parsley.
Try serving this with steamed broccoli.
Nutritional Info
Amount Per Serving
Calories: 314
Total Fat: 2 g
Cholesterol: 65.7 mg
Sodium: 364.5 mg
Total Carbs: 39 g
Dietary Fiber: 3.4 g
Protein: 35 g
http://img696.imageshack.us/img696/707/56263122.jpg (http://img696.imageshack.us/my.php?image=56263122.jpg)
Total Time 20 minutes
Number of Servings: 4
Ingredients
16 oz boneless, skinless chicken breast
2 garlic cloves, chopped
18 oz low-sodium chicken stock
1 1/2 tsp Italian seasoning
2 zucchini, quartered, sliced in half and chopped
2 plum tomatoes, chopped
1 bell pepper, chopped
1 cup whole wheat orzo
1 Tbsp parsley, chopped
1 Tbsp capers, drained and rinsed
Directions
Place washed chicken in a plastic bag or on a cutting board. Pound out chicken to 3/4 inch thickness. Spray a 10-inch skillet with cooking spray; heat over medium high heat. Add chicken; saute for 5-7 minutes or until meat is browned on both sides. Add garlic,seasonings and broth to skillet. Bring to a simmer. Add orzo and cover with a tight fitting lid. Simmer for 6 minutes. Stir in vegetables and continue to simmer for an additional 2 minutes. Toss in drained capers and chopped parsley.
Try serving this with steamed broccoli.
Nutritional Info
Amount Per Serving
Calories: 314
Total Fat: 2 g
Cholesterol: 65.7 mg
Sodium: 364.5 mg
Total Carbs: 39 g
Dietary Fiber: 3.4 g
Protein: 35 g