Greek Orzo Skillet with Chicken And Chickpeas

• 份量: 6 servings
• 准备时间: 15 minutes
• 总时间: 45 minutes

配料

Cooking spray

2 teaspoons olive oil

1 ½ lbs boneless skinless chicken breasts, cut into bite-size pieces

Fine salt and black pepper

1 medium zucchini, diced

½ medium yellow onion, diced (1 cup)

1 small bell pepper, any color, diced (1 cup)

3 garlic cloves, minced

1 teaspoon dried oregano

1 teaspoon dried thyme

½ teaspoon dried basil

½ teaspoon smoked paprika

½ teaspoon dried dill

1 cup uncooked orzo pasta (use gluten-free orzo, if needed)

1 ⅔ cups low-sodium chicken broth

1 (15-ounce) can chickpeas, drained and rinsed

1 cup grape or cherry tomatoes

1 (14-ounce) can artichoke hearts, drained and quartered

1 (5-ounce) bag baby spinach

1 tablespoon lemon juice

⅓ cup kalamata olives, sliced

½ cup crumbled feta cheese

Optional for serving: Chopped fresh parsley, lemon wedges or slices, fresh dill, tzatziki sauce

步骤

Place a large heavy-bottomed skillet with lid over medium-high heat. Spray skillet with cooking spray. When the skillet is hot, add olive oil and swirl to coat.

Add the chicken to the pan and sprinkle with salt and pepper. Cook for 6-7 minutes or until chicken is almost cooked through, stirring occasionally.

Remove chicken from the pan to a plate and shallow bowl and cover with foil or a plate to keep warm.

Reduce the heat to medium and spray the skillet with cooking spray.

Add the zucchini, onions and peppers to the skillet. Stir and cook for 5 minutes or until the onions start to soften, stirring occasionally.

Add the garlic, oregano, thyme, basil, smoked paprika, and dill. Cook for an additional minute or until the garlic and spices are fragrant, stirring frequently.

Add the orzo, chicken broth, chickpeas, tomatoes and artichoke hearts to the skillet. Gently stir and scrape up any browned bits from the bottom of the pan.

Increase the heat to medium-high and bring to a simmer. Stir again and scrape any orzo from the bottom of the skillet.

Place the lid on the skillet and reduce the heat medium-low. Cook for 11-15 minutes or until the orzo is tender, stirring occasionally to prevent the orzo from sticking together and to the bottom of the skillet.

Remove the lid from the skillet and add the cooked chicken, spinach, and lemon juice to the skillet. Stir gently to combine, replace the lid and allow the spinach to cook until wilted, about 1-2 minutes.

Remove the skillet from the heat and sprinkle with olives, feta cheese, and fresh parsley. Serve with lemon wedges or slices, tzatziki sauce, and/or pita bread.

营养

• 每份大小: 1/8 of the recipe
• 卡路里: 343
• 总脂肪: 12 g
• 饱和脂肪: 2 g
• 胆固醇: 54 mg
• 钠: 660 mg
• 总碳水化合物: 36 g
• 膳食纤维: 8 g
• 总糖: 5 g
• 蛋白质: 28 g