Daugherty Family Recipes

Mediterranean Chicken and Orzo

Name: Mediterranean Chicken and Orzo
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 lb boneless, skinless chicken breasts (sliced thin + pounded); 1/8 teaspoon salt; 1/8 teaspoon black pepper; 1 1/2 cup whole wheat orzo (9.5 oz); 1 tablespoon olive oil; 1/2 tablespoon garlic (minced); 2 cups grape tomatoes (halved); 1/4 cup white wine; 1/2 cup kalamata olives (pitted + sliced into small pieces); 2 cups spinach (chopped); 1/4 cup pine nuts (optional if nut free); 1 tablespoon fresh basil (chopped); 1 tablespoon fresh parsley (chopped); 1/4 teaspoon black pepper; 1/2 teaspoon dried oregano; 1/4 teaspoon red pepper flakes (optional); 1/2 cup feta (optional)

4 servings

servings

15 minutes

active time

40 minutes

total time

Start Cooking

Ingredients

1 tablespoon olive oil

1 lb boneless, skinless chicken breasts (sliced thin + pounded)

1/8 teaspoon salt

1/8 teaspoon black pepper

1 1/2 cup whole wheat orzo (9.5 oz)

1 tablespoon olive oil

1/2 tablespoon garlic (minced)

2 cups grape tomatoes (halved)

1/4 cup white wine

1/2 cup kalamata olives (pitted + sliced into small pieces)

2 cups spinach (chopped)

1/4 cup pine nuts (optional if nut free)

1 tablespoon fresh basil (chopped)

1 tablespoon fresh parsley (chopped)

1/4 teaspoon black pepper

1/2 teaspoon dried oregano

1/4 teaspoon red pepper flakes (optional)

1/2 cup feta (optional)

Directions

Add a tablespoon of olive oil to a large sauté pan. Heat over medium high heat for 3 minutes or until the olive oil starts to shimmer.

Season chicken with salt and pepper. Add the chicken to the preheated pan and cook for 5 minutes. Flip and cook for an additional 5 minutes.

While the chicken cooks, bring a small pot of water to a boil. Cook orzo per directions on the package.

Remove the cooked chicken from the pan and set off to the side on a clean plate. Make sure to keep the oil and browned bits in the pan. Add an additional tablespoon of olive oil to the pan and heat for 2 minutes.

Add the minced garlic to the pan and cook over medium heat for 1 minute. Stir in cherry tomatoes and white wine. Cook for 5 minutes or until the tomatoes are soft and the wine begins to reduce.

Once the tomatoes are cooked, stir in cooked orzo, kalamata olives, spinach, fresh herbs, dried spices, pine nuts and feta together in the pan. Stir until combined.

Slice the chicken and serve on top of the orzo, garnish with feta + enjoy!

Nutrition

Serving Size

1.5 cups orzo + 3 oz coo

Calories

561 kcal

Total Fat

23 g

Saturated Fat

5 g

Unsaturated Fat

15 g

Trans Fat

0.01 g

Cholesterol

89 mg

Sodium

701 mg

Total Carbohydrate

49 g

Dietary Fiber

4 g

Total Sugars

4 g

Protein

37 g