Tuscan Chicken Orzo

• 份量: 6 servings
• 准备时间: 15 minutes
• 总时间: 40 minutes

配料

1 pound chicken breast

1 tablespoon olive oil (or avocado oil)

2 teaspoons Italian seasoning

1 teaspoon garlic powder

Kosher salt and pepper (to taste)

⅓ cup sun-dried tomatoes in oil (chopped)

2 shallots (diced, or one white sweet onion)

3-4 cloves garlic (finely chopped)

½ teaspoon red pepper flakes

3½ cups Chicken stock or broth (or vegetable)

1 cup tomato passata (or tomato puree)

1 tablespoon balsamic vinegar

1 ½ cups orzo

3 cups fresh spinach (coarsely chopped)

¼ cup fresh basil leaves (thinly sliced)

½ cup grated Parmesan cheese (to serve with)

步骤

Rub the 1 pound chicken breast all over with 1 tablespoon olive oil 2 teaspoons Italian seasoning, 1 teaspoon garlic powder, Kosher salt and pepper. Let it sit at room temperature for 15-20 minutes while you prep the remaining ingredients.

Heat a large deep pan over medium heat. Add the seasoned chicken and cook for 5-6 minutes per side, until golden and the internal temperature reaches 165°F. Transfer to a plate, cover, and keep warm.

In the same pan (leave all those flavorful browned bits in there), add the chopped ⅓ cup sun-dried tomatoes in oil (with their oil), diced 2 shallots, finely chopped 3-4 cloves garlic, and ½ teaspoon red pepper flakes. Sauté 3-4 minutes until fragrant and the shallots soften.

Pour in the 3½ cups Chicken stock or broth to deglaze, scraping up all those tasty browned bits from the bottom. Stir in the 1 cup tomato passata and 1 tablespoon balsamic vinegar, then add the 1 ½ cups orzo. Bring to a gentle simmer.

Cook, stirring frequently, for 10-12 minutes until the orzo is almost tender and most of the liquid is absorbed. If it gets too thick too soon, splash in a little extra broth. Stir in the coarsely chopped 3 cups fresh spinach until it wilts, about 1-2 minutes.

Mix in the ½ cup grated Parmesan cheese until it melts into the sauce and everything is creamy. Taste and adjust salt and pepper if needed.

Slice the rested chicken into strips. Nestle the slices into the orzo, remove from the heat, and garnish with thinly sliced ¼ cup fresh basil leaves and extra-grated Parmesan.

营养

• 卡路里: 329 kcal
• 总脂肪: 8 g
• 饱和脂肪: 2 g
• 不饱和脂肪: 4 g
• 反式脂肪: 0.01 g
• 胆固醇: 56 mg
• 钠: 281 mg
• 总碳水化合物: 38 g
• 膳食纤维: 3 g
• 总糖: 4 g
• 蛋白质: 25 g