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Chicken with Pan-Roasted Cauliflower and Orzo

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Chicken with Pan-Roasted Cauliflower and Orzo
  • Prep Time 10 min
  • Total Time 20 min
  • Servings 4
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Ingredients

1
tablespoon olive oil
2
cups bite-size fresh cauliflower florets
1 1/2
cups chicken broth (from 32-oz carton)
1 1/4
lb boneless skinless chicken thighs, cut into bite-size pieces
1
cup uncooked orzo or rosamarina pasta (6 oz)
1/4
cup thinly sliced green onions with tops (4 medium)
1
can (14.5 oz) diced tomatoes with basil, garlic and oregano, drained
2
cups packed arugula leaves
1/2
cup shredded Parmesan cheese (2 oz)

Directions

  • 1 In 12-inch nonstick skillet, heat oil over medium heat. Add cauliflower; cook about 5 minutes, stirring occasionally, until lightly browned.
  • 2 Add broth, chicken, orzo, green onions and tomatoes. Heat to boiling. Reduce heat; cover and simmer 8 to 10 minutes or until chicken is no longer pink in center and orzo is tender. Remove from heat.
  • 3 Stir in arugula. Cover; let stand about 1 minute or until arugula is partially wilted. Sprinkle with cheese before serving.
Tips  

Prefer white meat chicken to dark? You can substitute bite-size pieces of boneless skinless chicken breast for the chicken thighs. If you have fresh baby spinach leaves on hand, go ahead and substitute them for the arugula.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
380
(
Calories from Fat
130
)
Daily Value
Total Fat
14g
22%
(
Saturated Fat
5g
24%
,
Trans Fat
0g
)
Cholesterol
55mg
18%
Sodium
780mg
33%
Potassium
490mg
14%
Total Carbohydrate
35g
12%
(
Dietary Fiber
3g
14%
,
Sugars
2g
)
Protein
28g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
40%
40%
Calcium
25%
25%
Iron
20%
20%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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