Greek Chicken with Capers and Orzo
Cooking Light October 2005
Orzo is a rice-shaped pasta common in Mediterranean cooking. You can also substitute couscous or tiny star pasta.
1 cup uncooked orzo (rice-shaped pasta)
12 ounces chicken breast tenders
1 tablespoon salt-free dried Greek seasoning blend
2 tablespoons capers
2 tablespoons fresh lemon juice
2 tablespoons extravirgin olive oil
1 teaspoon bottled minced garlic
½ teaspoon salt
1 large red bell pepper, cut into thin strips
½ cup finely chopped green onions
Cook orzo according to package directions, omitting salt and fat. Drain. While orzo cooks, heat a 12-inch nonstick skillet over medium high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until done. Remove chicken from pan; cover and keep warm.
Combine Greek seasoning and next 5 ingredients (through salt); set aside.
Recoat pan with cooking spray. Add bell pepper, and sauté 2 minutes. Add onions; sauté 1 minute or until peppers begin to brown. Return chicken to pan. Stir in caper mixture, tossing gently to coat chicken. Spoon chicken mixture over orzo. Serve immediately.
Yield: 4 servings (serving size: 3/4 cup chicken mixture and about 1/2 cup orzo)
CALORIES 337(24% from fat); FAT 9g (sat 1.5g,mono 5.7g,poly 1g); PROTEIN 26.3g; CHOLESTEROL 49mg; CALCIUM 41mg; SODIUM 514mg; FIBER 2.4g; IRON 2.7mg; CARBOHYDRATE 37.2g
MacGourmet Rating: 3 Stars