Chicken & Sun-Dried Tomato Orzo
Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sauteed fresh spinach or steamed broccolini.
Ingredients
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8 ounces orzo, preferably whole-wheat
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1 cup water
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1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
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1 plum tomato, diced
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1 clove garlic, peeled
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3 teaspoons chopped fresh marjoram, divided
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1 tablespoon red-wine vinegar
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2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
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4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
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1/4 teaspoon salt
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1/4 teaspoon freshly ground pepper
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1 9-ounce package frozen artichoke hearts, thawed
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1/2 cup finely shredded Romano cheese, divided
Directions
1.
Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2.
Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3.
Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4.
Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5.
Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
Nutrition information
Calories 457, Total Fat 12 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Cholesterol 68 mg, Sodium 372 mg, Carbohydrate 54 g, Fiber 10 g, Protein 36 g, Potassium 546 mg. Daily Values: Vitamin C 15%, Calcium 15%, Iron 25%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3,Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet
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