One Pot Mediterranean Chicken and Orzo

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 50 minutes

材料

2 pounds (908g) boneless skinless chicken thighs

salt and pepper (to taste)

4 tablespoons 60ml) extra virgin olive oil

1 large onion (diced)

6 cloves garlic (minced)

1 teaspoon crushed hot red pepper flakes

1 1/2 pounds (680g) cherry tomatoes (halved)

1 pound (454g) orzo

3 1/2 cups (840ml) low-sodium chicken stock

1 tablespoon (22g) honey

1 tablespoon dried greek oregano

2 tablespoons (30ml) lemon juice

1/2 cup (70g) kalamata or gaeta olives (pitted, rinsed, and chopped)

1/2 cup (57g) crumbled feta

1/2 cup minced flat-leaf Italian parsley

手順

Pat the chicken thighs very dry with paper towels and season with salt and pepper on both sides.

Heat a large pan to medium heat and add the olive oil. Once shimmering, add the chicken thighs and cook for 4-5 minutes per side or until golden brown. Place the chicken onto a plate and tent with foil.

Add the onion to the pan along with a pinch of salt. Once the onions are soft and translucent (about 5-7 minutes) add the garlic and cook for another 1-2 minutes or until fragrant. Add the hot red pepper flakes and tomatoes to the pan and cook for 2 minutes or until the tomatoes begin to burst.

Add the orzo and mix well to coat with the olive oil. Toast the orzo for 3 minutes then add the chicken stock, honey, and oregano. Bring to a boil. Once boiling, turn the heat down to low and nestle the chicken pieces into the orzo. Cover the pot and cook until the orzo is tender and most of the liquid has absorbed (about 12-15 minutes).

Uncover the pot and mix in the olives and lemon juice. Remove the pan from the heat and add the parsley and feta. If the orzo is too dry add a touch more chicken stock and olive oil if needed. Taste test and adjust salt and pepper if required. Enjoy!

栄養

• カロリー: 950 kcal
• 脂肪総量: 26.2 g
• 飽和脂肪: 5.7 g
• コレステロール: 157 mg
• ナトリウム: 439 mg
• 炭水化物総量: 101 g
• 食物繊維: 7.2 g
• 糖質総量: 16.9 g
• タンパク質: 74.5 g