Page 96 - 2019TOHCookbook
P. 96
86
CASE | ANDOVER, MA | SERVES 4
It’s hard to find healthy meals that everyone will eat, but this is one that everyone enjoys, which makes it super special! It’s quick and easy and is a meal-in-one combining pasta, protein, and vegetables.
INGREDIENTS
4 tsp. flour
1⁄2 tsp. garlic powder
1⁄2 tsp. black pepper
1⁄2 tsp. salt
1 lb. boneless, skinless chicken breast, cut into bite-sized pieces
1 tbsp. olive oil
1 tbsp. butter
6 oz. uncooked wheat orzo pasta
INSTRUCTIONS
2 garlic cloves, minced
2 cups reduced sodium fat free chicken broth
1 cup fresh asparagus spears cut into 1-inch pieces 3 tbsp. fresh lemon juice
1 cup halved grape tomatoes
2 tbsp. chopped fresh basil
Additional salt to taste
1. Combine the flour, garlic powder, pepper, and salt in a small dish and stir to combine. Place the chicken pieces in a gallon zip-lock bag and add the flour mixture. Seal the bag and shake it around until the chicken pieces are coated.
2. In a large sauté pan, heat the oil over medium heat and then add the chicken. Stir to coat with the oil and then cook, stirring occasionally, until the chicken is cooked through and begins to brown. Transfer the cooked chicken to a plate and cover with aluminum foil to keep warm. Wipe out the inside of the skillet.
3. Place the skillet back over medium heat and add the butter. When the butter is melted, add the orzo to the pan and stir to coat. Spread the orzo across the surface of the pan and allow it to cook for two minutes until a few of the orzo pieces begin to brown. Add the garlic to the pan and stir. Allow to cook for another minute.
4. Add the chicken broth to the pan and bring it to a boil. Reduce the heat to low to simmer and cover the pan. Simmer covered for 4-5 minutes and then add the asparagus. Stir and cover. Simmer for an additional 10 minutes. Remove from heat and stir. Add the lemon juice, tomatoes, basil, and salt to taste. Stir together and then add the cooked chicken to the pan. Stir to combine and serve.
LEMON CHICKEN ORZO WITH TOMATOES AND ASPARAGUS
