Chicken & Sun-Dried Tomato Orzo Makes: 4 servings Active time: 30 minutes Total: 30 minutes Heart Health Diabetes Weight Loss Gluten Free Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini. 8 ounces orzo, preferably whole-wheat 1 cup water 1/2 cup chopped sun-dried tomatoes (not oil-packed), divided 1 plum tomato, diced 1 clove garlic, peeled 3 teaspoons chopped fresh marjoram, divided 1 tablespoon red-wine vinegar 2 teaspoons plus 1 tablespoon extravirgin olive oil, divided 4 boneless, skinless chicken breasts, trimmed (1-11/4 pounds) 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 9-ounce package frozen artichoke hearts, thawed 1/2 cup finely shredded Romano cheese, divided 1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse. 2. Meanwhile, place 1 cup water, 1/4 cup sundried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain. 3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon 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.
4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sundried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates. 5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram. Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrate; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium. Nutrition bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).
