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Greek Chicken with Capers and Orzo

Yield 4 servings (serving size: 3/4 cup chicken mixture and about 1/2 cup orzo)
Orzo is a rice-shaped pasta common in Mediterranean cooking. You can also substitute couscous or tiny star pasta.

Ingredients

  • 1 cup uncooked orzo (rice-shaped pasta)
  • Cooking spray
  • 12 ounces chicken breast tenders
  • 1 tablespoon salt-free dried Greek seasoning blend
  • 2 tablespoons capers
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extravirgin olive oil
  • 1 teaspoon bottled minced garlic
  • 1/2 teaspoon salt
  • 1 large red bell pepper, cut into thin strips
  • 1/2 cup finely chopped green onions

Nutrition Information

  • calories 337
  • caloriesfromfat 24 %
  • fat 9 g
  • satfat 1.5 g
  • monofat 5.7 g
  • polyfat 1 g
  • protein 26.3 g
  • carbohydrate 37.2 g
  • fiber 2.4 g
  • cholesterol 49 mg
  • iron 2.7 mg
  • sodium 514 mg
  • calcium 41 mg

How to Make It

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

  2. While orzo cooks, heat a 12-inch nonstick skillet over medium high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until done. Remove chicken from pan; cover and keep warm.

  3. Combine Greek seasoning and next 5 ingredients (through salt); set aside.

  4. Recoat pan with cooking spray. Add bell pepper, and sauté 2 minutes. Add onions; sauté 1 minute or until peppers begin to brown. Return chicken to pan. Stir in caper mixture, tossing gently to coat chicken. Spoon chicken mixture over orzo. Serve immediately.