Broccoli Cheddar Orzo with Chicken

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 37 minutes

配料

1 tablespoons olive oil

1 ½ pounds boneless, skinless chicken breasts (cut in ½ inch square pieces)

1 cup yellow onion chopped (about ½ a medium onion)

1 tablespoon minced garlic (about 3 garlic cloves)

4 cups fresh broccoli spears (cut into 1 inch pieces 10 oz bag)

1 cup grated carrots

3 cups low sodium chicken broth

1 ¼ cup dry orzo (8 oz)

3 teaspoons garlic powder

3 teaspoons onion powder

2 teaspoon dried parsley

¾ teaspoon black pepper

½ teaspoon dried thyme

¼ teaspoon red pepper flakes (optional)

¼ teaspoon salt

1 bay leaf

⅓ cup milk

1 cup freshly grated cheddar cheese

¼ cup grated Parmesan cheese

步骤

In a large high sided pan over medium high heat, heat 1 tablespoon of olive oil and add the chicken. Brown the chicken and let it cook for about 10 minutes.

After the chicken has browned for 10 minutes, add the onions and garlic and sauté for about 3 minutes, until they start to soften.

Add the broccoli, carrots, chicken broth, orzo, and spices. Stir to combine.

Cover the pan with a lid and bring to a simmer, stirring occasionally. Make sure to scrape the bottom of the pan to prevent the orzo from sticking to the bottom of the pan. (Tip: You can microwave your broth before adding it to the pan to speed up cooking time) Cook for 6 minutes covered, then remove cover and cook for an additional 2 minutes.

Stir in the milk and cheeses. Stir over low heat for one to two minutes more until heated through.

Serve immediately.

营养

• 每份大小: 2 cups
• 卡路里: 610 kcal
• 总脂肪: 21 g
• 饱和脂肪: 9 g
• 不饱和脂肪: 9 g
• 反式脂肪: 0.02 g
• 胆固醇: 144 mg
• 钠: 693 mg
• 总碳水化合物: 49 g
• 膳食纤维: 5 g
• 总糖: 7 g
• 蛋白质: 55 g