Healthy Recipes - Chicken & Sun-Dried Tomato Orzo

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Chicken & Sun-Dried Tomato Orzo

EatingWell

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Heart Healthy, High Calcium, High Potassium, Low Sodium, Low Sat Fat, High Fiber

Ingredients:

Chicken & Sun-Dried Tomato Orzo
8 ounces orzo , preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomatoes (not oil-packed), divided
1 plum tomato , diced
1 clove garlic , peeled
3 teaspoons chopped fresh marjoram , divided
1 tablespoon red-wine vinegar
2 teaspoons plus 1 tablespoon extra-virgin olive oil , divided
4 boneless, skinless chicken breasts , trimmed (1-1 1/4 pounds)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 9-ounce package frozen artichoke hearts , thawed
1/2 cup finely shredded Romano cheese , divided

Steps:

1: Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.

2: Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.

3: Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.

4: Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.

5: Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

Nutrition: (Per serving)

Calories - 457
Carbohydrates - 54
Fat - 12
Saturated Fat - 3
Monounsaturated Fat - 6
Protein - 36
Cholesterol - 68
Dietary Fiber - 10
Potassium - 546
Sodium - 372
Nutrition Bonus - Folate (34 daily value), Iron (25 dv), Potassium (16 dv), Calcium & Vitamin C (15 dv).

Related Links:

• Roasted Tomato Soup
• More Healthy Tomato Recipes and Cooking Tips

EatingWell

This news arrived on: 04/01/2008

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