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.
Active Time: Total Time:
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 extra-virgin olive oil, divided
Cook orzo in a large saucepan of boiling water until
just tender, 8 to 10 minutes or according to package directions. Drain
Meanwhile, place 1 cup water, 1/4 cup sun-dried
tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2
teaspoons oil in a blender. Blend until just a few chunks remain.
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.
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
sun-dried 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.
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.
12 g fat
( 3 g sat , 6 g mono
68 mg cholesterol; 54 g carbohydrates; 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). Carbohydrate Servings: 3 Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat