Greek Chicken with Capers and Orzo

Orzo is a rice-shaped pasta common in Mediterranean cooking. You can also substitute couscous or tiny star pasta.

Yield: 4 servings (serving size: 3/4 cup chicken mixture and about 1/2 cup orzo)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 337
  • Calories from fat: 24%
  • Fat: 9g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 5.7g
  • Polyunsaturated fat: 1g
  • Protein: 26.3g
  • Carbohydrate: 37.2g
  • Fiber: 2.4g
  • Cholesterol: 49mg
  • Iron: 2.7mg
  • Sodium: 514mg
  • Calcium: 41mg

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

Preparation

  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.
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