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Becky Luigart-Stayner; Melanie J. Clarke Photo by: Becky Luigart-Stayner; Melanie J. Clarke

Bell Pepper Chicken with Feta Orzo

Most kids love bell peppers and pasta. Both are featured in this simple, fresh dish. Use only red bell peppers, or try any combination of red, yellow, orange, and green.

Cooking Light MAY 2004

  • Yield: 4 servings (serving size: 1 chicken breast half, 1/2 cup orzo mixture, and 1/3 cup bell pepper mixture)

Ingredients

  • 4 ounces uncooked orzo (rice-shaped pasta; about 1/2 cup)
  • 4 teaspoons olive oil, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground red pepper
  • 1 cup red bell pepper strips
  • 1 cup green bell pepper strips
  • 1 teaspoon dried oregano
  • 2 garlic cloves, minced
  • 1 1/2 tablespoons fresh lemon juice
  • 3/4 cup (3 ounces) crumbled feta cheese

Preparation

Cook orzo according to package directions, omitting salt and fat.

While orzo cooks, heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt, black pepper, and red pepper. Add chicken to pan, and cook 4 minutes on each side or until done. Remove chicken from pan, and keep warm. Add the remaining 2 teaspoons olive oil and bell peppers to pan; sauté 2 minutes. Add oregano and garlic; sauté 1 minute. Remove from heat, and stir in lemon juice.

Combine orzo and feta, and serve with chicken and bell pepper mixture.

Nutritional Information

Amount per serving
  • Calories: 404
  • Calories from fat: 26%
  • Fat: 11.7g
  • Saturated fat: 4.5g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 1g
  • Protein: 46.8g
  • Carbohydrate: 26.3g
  • Fiber: 2g
  • Cholesterol: 118mg
  • Iron: 2.8mg
  • Sodium: 644mg
  • Calcium: 143mg
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Bell Pepper Chicken with Feta Orzo recipe

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