Chicken Orzo Dinner with Cheesy Roasted Zucchini

• 分量: 2 servings
• 調理時間: 40 minutes
• 総時間: 50 minutes

材料

1 unit Zucchini

1 unit Roma Tomato

1 tablespoon Italian Seasoning

3 ounce Orzo Pasta

12 ounce Chicken Breasts

4 ounce Fresh Mozzarella

1 unit Lemon

¼ ounce Parsley

¼ cup Panko Breadcrumbs

¼ cup Parmesan Cheese

4 teaspoon Olive Oil

Salt

Pepper

手順

Wash and dry all produce. Adjust rack to upper position and preheat oven to 425 degrees. Bring a large pot of salted water to a boil. Slice zucchini into ¼-inch-thick rounds. Cut tomato into ½-inch-thick wedges. Toss zucchini and tomato with 1 TBSP olive oil and half the Italian seasoning on a baking sheet. Season with salt and pepper.

Roast zucchini and tomato in oven until just shy of tender, about 10 minutes. Once water is boiling, add half the orzo from package to pot (use the rest as you like). Cook, stirring occasionally, until al dente, 9-11 minutes. Drain, then return to pot.

With your hand on top of one chicken breast, cut ¾ of the way through middle, parallel to cutting board, stopping before you slice through completely. Repeat with other chicken breast. Open each up and season all over with salt, pepper, and remaining Italian seasoning.

Heat a drizzle of olive oil in a large pan over medium-high heat. Add chicken and cook until no longer pink in center, 3-4 minutes per side. Remove from pan and set aside on a plate. Meanwhile, cut mozzarella into ½-inch cubes. Halve lemon. Roughly chop parsley.

Once veggies have roasted 10 minutes, remove baking sheet from oven. Heat broiler to high or increase oven temperature to 500 degrees. Sprinkle veggies with panko, mozzarella, and Parmesan. Broil (or bake) until panko is golden brown, cheese is melted, and veggies are tender, 3-5 minutes.

Add juice from one lemon half and half the parsley to pot with orzo and toss to combine. Season to taste with salt and pepper. Divide orzo between plates. Top with veggies and chicken. Drizzle with any chicken juices from plate and a squeeze of lemon. Garnish with remaining parsley and serve.

栄養

• カロリー: 730 kcal
• 脂肪総量: 33 g
• 飽和脂肪: 15 g
• コレステロール: 160 mg
• ナトリウム: 520 mg
• 炭水化物総量: 54 g
• 食物繊維: 7 g
• 糖質総量: 8 g
• タンパク質: 61 g