Mediterranean Chicken and Orzo with Feta
Amount Per Serving
Calories from Fat 759
% Daily Value *
Total Fat 86g
Saturated Fat 33g
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 37g
Total Carbohydrates 98g
Dietary Fiber 15g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried oregano
- ¼ teaspoon dried mint
- 5 (4 ounces each) boneless, skinless chicken breasts
- 1 cup dry orzo
- 2 tablespoons olive oil, divided
- ½ cup chopped onion
- 1⁄3 cup sliced sun-dried tomatoes
- 3 cloves garlic, peeled, minced
- 2 cups fat-free, less-sodium chicken broth
- 4 ounces (about 5 cups) baby spinach leaves
- 1 tablespoon fresh lemon juice
- 1⁄3 cup feta cheese
- ¼ cup chopped kalamata olives
- In a small dish, combine salt, pepper, oregano and mint. Pat chicken breast dry with paper towel and season with salt and pepper mixture.
- In a large nonstick skillet, toast orzo over medium heat until golden brown, 3 to 5 minutes. Transfer to bowl and set aside.
- In same skillet, heat 1 tablespoon oil over medium heat. Brown chicken lightly on both sides, about 2 to 3 minutes on each side; transfer to plate. Add remaining 1 tablespoon oil to skillet and sauté onion for 1 to 2 minutes. Add tomatoes and garlic and continue to cook 1 minute.
- Stir in broth and orzo. Nestle browned chicken, with accumulated juices, into orzo and cover. Simmer gently until chicken registers 165 degrees, about 8 to 10 minutes. Transfer chicken to a platter and cover to keep warm.
- Cover and continue to cook orzo until al dente, about 5 minutes. Stir in spinach, one handful at a time, allowing it to wilt.
- Stir in lemon juice, feta and olives. One serving consists of 1 chicken breast and ¾ cup orzo.
- Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen