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Baked Chicken and Garlic Orzo


Baked Chicken and Garlic Orzo

Baked Chicken and Garlic Orzo

Orzo is a pasta that looks like plump rice grains. If orzo is not available, alphabet or tiny bead-shaped pasta are good substitutes.

Yield

Makes 4 servings

Ingredients

Nonstick cooking spray
4 chicken breast halves, skinned
1/4 cup dry white wine
10 ounces uncooked orzo pasta
1 cup chopped onions
4 cloves garlic, minced
2 tablespoons chopped fresh parsley
1 teaspoon dried oregano leaves
1 can (about 14 ounces) fat-free reduced-sodium chicken broth
1/4 cup water
Paprika
1 teaspoon lemon pepper
1/4 teaspoon salt
2 teaspoons olive oil
1 lemon, 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

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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