Soy-free, Mediterranean, Diabetes-friendly
Source: Sunbasket
Wash and dry all produce.
1. Cook the orzo
Bring a medium sauce pot of generously salted water to a boil. Add the orzo and cook until just tender, 6 to 8 minutes. Drain, reserving 1/4 cup (1/2 cup) pasta cooking water to finish the dish (or you can use white wine instead).
While the water heats and the orzo cooks, start preparing the vegetables and chicken.
2. Prep and cook the vegetables
- Trim the ends from the squash; cut the squash lengthwise into quarters, then crosswise into 1/2-inch pieces.
- Peel and coarsely chop the shallots.
- Cut the tomatoes in half.
- Coarsely chop the olives.
In a large frying pan over medium-high heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the squash, season with salt and pepper, and cook, stirring occasionally, until lightly browned, 4 to 6 minutes. Stir in the shallots and cook until starting to soften, about 1 minute. Add the tomatoes, olives, and rosemary and cook, stirring occasionally, until the tomatoes start to soften, 2 to 3 minutes. Remove from the heat and season to taste with salt and pepper; transfer to a plate. Wipe out the pan.
3. Cook the chicken
- Pat the chicken dry with a paper towel; season generously with salt and pepper.
In the same pan used for the vegetables, warm 1 tablespoon oil over medium-high heat until hot but not smoking. Working in batches if needed, add the chicken, skin side down, and cook until the skin is well browned, 5 to 6 minutes. Turn and cook until the meat is firm and cooked through, 3 to 5 minutes. Transfer to a cutting board to rest for 5 minutes. Add more oil between batches if needed. Cut the chicken into 1/4-inch-thick slices. Do not clean the pan.
While the chicken rests, finish the dish.
4. Finish the dish
In the same pan used for the chicken, stir in 1/4 cup white wine (from your pantry) or the reserved pasta cooking water and bring to a boil, scraping up any browned bits from the bottom of the pan. Stir in the vegetables and orzo and cook until the sauce is thickened and the vegetables and orzo are warmed through, 1 to 2 minutes. Remove from the heat, stir in the feta, and season to taste with salt and pepper.
5. Transfer the orzo and vegetables and the chicken to individual plates and serve.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (1062g) | ||
Recipe Makes: 1 Servings | ||
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Calories: 1045 | ||
Calories from Fat: 139 (13%) | ||
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Amt Per Serving | % DV | |
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Total Fat 15.4g | 21 % | |
Saturated Fat 5.2g | 26 % | |
Monounsaturated Fat 4g | ||
Polyunsanturated Fat 3.1g | ||
Cholesterol 393.9mg | 121 % | |
Sodium 706mg | 24 % | |
Potassium 2120.3mg | 56 % | |
Total Carbohydrate 89.9g | 26 % | |
Dietary Fiber 3.3g | 13 % | |
Sugars, other 86.6g | ||
Protein 131g | 187 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1045
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