Chicken and Rice With Spring Vegetables Recipe

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Chicken and Rice With Spring Vegetables
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Ingredients
13
Count
Nutrition
283
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Toast orzo in Dutch oven over medium-high heat until deep brown, about 5 minutes. Transfer to bowl. Heat 1 tablespoon oil in now-empty pot until shimmering. Cook asparagus until lightly browned and nearly tender, about 3 minutes. Transfer to plate.
  2. Season chicken with salt and pepper. Heat remaining oil in now-empty pot until just smoking. Cook chicken until lightly browned, about 3 minutes per side. Transfer chicken to plate, leaving fat in pan. Add rice, onion, and 3/4 teaspoon salt to pot and cook until rice is sizzling and toasted, about 3 minutes. Add three-quarters garlic and cook until fragrant, about 30 seconds. Stir in toasted orzo, broth, and wine and bring to simmer. Nestle chicken into rice and pour in any juices accumulated on plate. Cover pot, reduce heat to low, and simmer until chicken is cooked through, about 12 minutes.
  3. Working quickly, transfer chicken to plate and cover loosely with foil. Stir rice, replace cover, and continue cooking until rice is tender and liquid is absorbed, about 12 minutes. Off heat, gently fold in peas, basil, zest, remaining garlic, and reserved asparagus. Cover and let sit until heated through, about 2 minutes. Transfer to serving platter and top with chicken. Serve.
  4. *note The rice will cook unevenly if the pot is uncovered for too long, so work quickly in step 3.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 283.21 Kcal (1186 kJ)
Calories from fat 131.22 Kcal
% Daily Value*
Total Fat 14.58g 22%
Cholesterol 67.88mg 23%
Sodium 433.84mg 18%
Potassium 639.35mg 14%
Total Carbs 12.05g 4%
Sugars 3.87g 15%
Dietary Fiber 3.25g 13%
Protein 28.02g 56%
Vitamin C 10.6mg 18%
Iron 2mg 11%
Calcium 41.5mg 4%
Amount Per 100 g
Calories 78.35 Kcal (328 kJ)
Calories from fat 36.3 Kcal
% Daily Value*
Total Fat 4.03g 22%
Cholesterol 18.78mg 23%
Sodium 120.01mg 18%
Potassium 176.86mg 14%
Total Carbs 3.33g 4%
Sugars 1.07g 15%
Dietary Fiber 0.9g 13%
Protein 7.75g 56%
Vitamin C 2.9mg 18%
Iron 0.6mg 11%
Calcium 11.5mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.2
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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