3

Chicken and Orzo (Italian)

Meal Items

Chicken, breast, raw, without skin, without bone

4 oz

0

Oregano, fresh

1 Tbsp, minced or 1/2 tsp. dried, crushed

0

Pepper, black

¼ tsp, freshly ground

0

Cooking spray

1 spray(s)

0

Canned diced tomatoes

1 cup(s), fire-roasted

0

Broth, chicken, canned

½ cup(s)

0

Scallions, raw (green onions)

1 Tbsp, minced, green and white parts

0

Pasta, whole-wheat, cooked

½ cup(s), orzo

3
Notes
Place chicken between 2 sheets of waxed paper and flatten to an even 1/2-inch thickness. Pat chicken breast with oregano and pepper, coating both sides. Brown chicken in a small nonstick skillet coated with cooking spray. Remove chicken from skillet. Add tomatoes to skillet and scrape up any browned bits. Add chicken broth and scallion. Return chicken to skillet. Spoon tomato mixture over chicken to baste. Cover and simmer 15 minutes, turning over once, or until chicken is cooked through. Serve over orzo.

Time-Saver tip: Purchase chicken breast meat cut into thin slices so you don’t have to flatten the chicken yourself.

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