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Baked Chicken and Garlic Orzo
Baked Chicken and Garlic Orzo
Yield: Makes 4 servings
Orzo is a pasta that looks like plump rice grains. If orzo is not available, alphabet or tiny bead-shaped pasta are good substitutes.
Ingredients:
Nonstick cooking spray
4chicken breast halves, skinned
1/4cup dry white wine
10ounces uncooked orzo pasta
1cup chopped onions
4cloves garlic, minced
2tablespoons chopped fresh parsley
1teaspoon dried oregano leaves
1can (about 14 ounces) fat-free reduced-sodium chicken broth
1/4cup water
Paprika
1teaspoon lemon pepper
1/4teaspoon salt
2teaspoons olive oil
1lemon, cut into 8 wedges
Preparation:
1.Preheat oven to 350°F. Spray large nonstick skillet with cooking spray. Heat over high heat until hot. Add chicken breast halves. Brown, meat side down, 1 to 2 minutes or until lightly browned. Remove chicken from skillet; set aside.2.Reduce heat to medium-high; add wine. Stir with flat spatula, scraping brown bits from bottom of pan. Cook 30 seconds or until slightly reduced; set aside.3.Spray 9-inch square baking pan with nonstick cooking spray. Add pasta, onions, garlic, parsley, oregano, chicken broth, water and wine mixture; stir. Place chicken breasts on top. Sprinkle lightly with paprika and lemon pepper. Bake, uncovered, 1 hour and 10 minutes. Remove chicken. Add salt and olive oil to baking pan; mix well. Place chicken on top. Serve with fresh lemon wedges.
Nutritional Information:
Serving Size:
Fiber
1 g
Carbohydrate
64 g
Cholesterol
73 mg
Saturated Fat
1 g
Total Fat
7 g
Calories from Fat
13 %
Calories
483
Protein
38 g
Sodium
231 mg
Dietary Exchange:
Vegetable
1
Starch
4
Meat
3
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