Chicken & Sun-Dried Tomato Orzo
Green Beans with Parmesan-Garlic Breadcrumbs
Ingredients
- 8 oz orzo, preferably whole-wheat
- 1 cup water
- ½ cup chopped sun-dried tomatoes, (not oil-packed), divided
- 1 plum tomato, diced
- 1 clove garlic, peeled
- 3 tsp chopped fresh marjoram, divided
- 1 Tbsp red-wine vinegar
- 2 tsp plus 1 Tbsp extra-virgin olive oil, divided
- 4 boneless, skinless chicken breasts, trimmed (1 - 1¼ lb)
- ¼ tsp salt
- ¼ tsp freshly ground pepper
- 1 (9-oz) pkg frozen artichoke hearts, thawed
- ½ cup finely shredded Romano cheese, divided
Instructions
- 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, ¼ cup sun-dried tomatoes, plum tomato, garlic, 2 tsp marjoram, vinegar and 2 tsp oil in a blender. Blend until just a few chunks remain.
- Season chicken with salt and pepper on both sides. Heat remaining 1 Tbsp 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.
- Pour the tomato sauce into the pan and bring to a boil. Measure out ½ cup sauce to a small bowl. Add the remaining ¼ cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 Tbsp 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 Tbsp of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
Side Dish Ingredients
- 1 lb green beans, trimmed
- ¼ tsp salt
- ¼ tsp ground pepper
- 3 Tbsp butter
- 2 cloves garlic, minced
- ½ cup fresh whole-wheat breadcrumbs
- 3 Tbsp grated Parmesan cheese
Side Dish Instructions
- Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and steam until tender-crisp, 5 to 7 minutes. Transfer to a large bowl and season with salt and pepper.
- Meanwhile, heat butter in a large skillet over medium heat. Cook, swirling often, until starting to brown, 3 to 4 minutes. Add garlic and cook, stirring, until the butter is nutty brown, about 30 seconds more. Stir in breadcrumbs and cook, stirring, until crispy, 3 to 4 minutes. Toss the breadcrumbs with the green beans. Top with cheese.
Nutritional Information
| Main | Side | Total | |
| Servings | 4 | 6 | |
| Calories |
455
|
108
|
563
|
| Fat (g) | 12 | 7 | 19 |
| Sat. Fat (g) | 3 | 4 | 7 |
| Protein (g) | 36 | 3 | 39 |
| Carb (g) | 54 | 10 | 64 |
| Fiber (g) | 10 | 3 | 13 |
| Sodium (mg) | 377 | 186 | 563 |
EatingWell Meal Plan
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