BeFIT Resources

Mediterranean Chicken with Orzo

- Posted in BeFIT Approved Recipes

Ingredients

• 16 oz chicken breast, boneless and skinless
• 2 garlic cloves, chopped
• 18 oz chicken stock or broth, low sodium
• 1 1/2 t Italian seasoning
• 2 zucchini, quartered, sliced in half and chopped
• 2 tomatoes, plum, deseeded and chopped
• 1 bell pepper, red or orange
• 1 c orzo
• 1 T parsley, chopped
• 1 T capers, drained and rinsed

Directions

Place washed chicken in a plastic bag or on a cutting board. Pound out with a meat mallet to even the flesh to 3/4 inch of thickness. Spray a 10-inch skillet with cooking spray and 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.

Number of Servings: 4

Nutritional Info: Calories 325.1; Fat 2.4g; Carbs 39.3g; Fiber 3.4mg; Protein 34.5g