Chicken & Sun-Dried Tomato Orzo Recipe

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Ingredients:

Serving

8 oz orzo pasta , preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomato, divided ( not oil- packed)
1 plum tomato, diced
1 garlic clove, peeled
3 tsp chopped fresh marjoram, divided
1 tbsp red wine vinegar
2 tsp extra virgin olive oil, divided
1 tbsp extra virgin olive oil, divided
4 boneless skinless chicken breasts (1-1 1/4 lb)
1/4 tsp salt
1/4 tsp fresh ground pepper
1 -2 pinch crushed red pepper flakes
9 oz frozen artichoke hearts, thawed
1/2 cup finely shredded romano cheese, divided

Directions:

Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions; drain and rinse.
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.
Season chicken with salt and pepper on both sides.
Heat remaining 1 tablespoon oil with crushed red pepper flakes 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.
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.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	461.89 Kcal (1934 kJ)
Calories from fat	240.7 Kcal
		% Daily Value*
Total Fat	26.74g	41%
Cholesterol	109.18mg	36%
Sodium	1026.89mg	43%
Potassium	870.61mg	19%
Total Carbs	18.77g	6%
Sugars	4.66g	19%
Dietary Fiber	4.8g	19%
Protein	39.77g	80%
Vitamin C	9.6mg	16%
Iron	1.3mg	7%
Calcium	376.3mg	38%

Amount Per 100 g
Calories	129.79 Kcal (543 kJ)
Calories from fat	67.64 Kcal
		% Daily Value*
Total Fat	7.52g	41%
Cholesterol	30.68mg	36%
Sodium	288.55mg	43%
Potassium	244.64mg	19%
Total Carbs	5.27g	6%
Sugars	1.31g	19%
Dietary Fiber	1.35g	19%
Protein	11.17g	80%
Vitamin C	2.7mg	16%
Iron	0.4mg	7%
Calcium	105.7mg	38%

* 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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