One Pot Chicken Picatta Orzo

• порції: 4 servings
• активний час: 20 minutes
• загальний час: 45 minutes

Інгредієнти

1 ½ pounds boneless skinless chicken breasts (cubed into ¼ inch pieces)

2 tablespoons whole wheat flour

¼ teaspoon black pepper

¼ teaspoon salt

2 tablespoons extra virgin olive oil

1 cup dry orzo pasta

1 tablespoon minced garlic

¼ cup dry white wine

1 ¾ cup low sodium chicken stock

¼ cup lemon juice

2 tablespoons capers

¼ cup fresh chopped parsley

Напрямки

Cut chicken into ¼ inch square pieces and set aside. Toss the chicken with whole wheat flour, black pepper and salt. Set aside.

Heat the olive oil in a large sauté pan over medium-high heat for 3 minutes.

Add the chicken to the pan and let it cook for 10 minutes until the chicken is brown on the exterior. Make sure to stir occasionally to brown all sides.

Remove the chicken from the pan and set aside in a large bowl.

Add the orzo and minced garlic to the pan. Cook for 2 minutes, stirring consistently to prevent sticking.

Add the white wine to the pan and deglaze. Cook for 1 minute and stir to remove all the browned bits from the bottom of the pan.

Reduce the heat to medium, add the cooked cubed chicken, chicken stock, lemon juice and capers to the pan. Cover with the lid and cook for 7 minutes, stirring frequently.

Once the orzo has absorbed all the liquid, remove from the heat and stir in the fresh chopped parsley.

Харчування

• Розмір порції: 1.5 cups
• Калорії: 440 kcal
• Загальний жир: 13 g
• Насичений жир: 2 g
• Ненасичений жир: 9 g
• Трансжир: 0.02 g
• Холестерин: 109 mg
• Натрій: 488 mg
• Загальні вуглеводи: 33 g
• Харчові волокна: 2 g
• Загальна кількість цукру: 2 g
• Білок: 44 g