Posted on by Cary Gersh

Mediterranean Chicken and Orzo

Mediterranean Chicken and Orzo with Feta
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2067 calories
98 g
615 g
86 g
225 g
33 g
1624 g
4892 g
33 g
0 g
47 g
Nutrition Facts
Serving Size
1624g
Amount Per Serving
Calories 2067
Calories from Fat 759
% Daily Value *
Total Fat 86g
132%
Saturated Fat 33g
164%
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 37g
Cholesterol 615mg
205%
Sodium 4892mg
204%
Total Carbohydrates 98g
33%
Dietary Fiber 15g
60%
Sugars 33g
Protein 225g
Vitamin A
309%
Vitamin C
130%
Calcium
117%
Iron
110%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. ½ teaspoon salt
  2. ¼ teaspoon black pepper
  3. ½ teaspoon dried oregano
  4. ¼ teaspoon dried mint
  5. 5 (4 ounces each) boneless, skinless chicken breasts
  6. 1 cup dry orzo
  7. 2 tablespoons olive oil, divided
  8. ½ cup chopped onion
  9. 1⁄3 cup sliced sun-dried tomatoes
  10. 3 cloves garlic, peeled, minced
  11. 2 cups fat-free, less-sodium chicken broth
  12. 4 ounces (about 5 cups) baby spinach leaves
  13. 1 tablespoon fresh lemon juice
  14. 1⁄3 cup feta cheese
  15. ¼ cup chopped kalamata olives
Instructions
  1. In a small dish, combine salt, pepper, oregano and mint. Pat chicken breast dry with paper towel and season with salt and pepper mixture.
  2. In a large nonstick skillet, toast orzo over medium heat until golden brown, 3 to 5 minutes. Transfer to bowl and set aside.
  3. 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.
  4. 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.
  5. Cover and continue to cook orzo until al dente, about 5 minutes. Stir in spinach, one handful at a time, allowing it to wilt.
  6. Stir in lemon juice, feta and olives. One serving consists of 1 chicken breast and ¾ cup orzo.
Notes
  1. Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen
beta
calories
2067
fat
86g
protein
225g
carbs
98g
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