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 sautéed fresh spinach or steamed broccolini.
NUTRITION PROFILE: High Fiber | Low Sodium | Low Sat Fat | High Calcium | High Potassium | Heart Healthy
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
8 ounces orzo, preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomatoes (not oil-packed), divided
1 plum tomato, diced
1 clove garlic, peeled
3 teaspoons chopped fresh marjoram, divided
1 tablespoon red-wine vinegar
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 9-ounce package frozen artichoke hearts, thawed
1/2 cup finely shredded Romano cheese, divided
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: Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrate; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.
Nutrition bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).
3 Carbohydrate Servings
Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat
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