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Weight Loss Recipes - Chicken Garden Risotto


Chicken Garden "Risotto"
(makes 4-6 servings)
Note: This recipe uses orzo pasta instead of rice which is commonly used in risotto recipes.

Ingredients:Nutrition Facts for Chicken Garden Risotto
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2 boneless, skinless chicken breast halves

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2 tablespoons oil

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1 large onion, finely chopped

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1 tablespoon minced garlic

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1-3/4 cups (12 ounces) uncooked orzo pasta (orzo is a tiny, rice-shaped pasta)

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2 cups broccoli flowerets, cut into bite-size pieces [or 1 package (10 ounces) frozen broccoli, thawed]

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2 cans (14-1/2 ounces each) reduced sodium chicken stock or broth

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2 ears fresh corn, kernels cut from cobs [or 1 package (10 ounces) frozen corn, thawed]

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1/4 teaspoon freshly ground black pepper

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3/4 cup freshly grated Parmesan cheese

Directions:
1.Rinse chicken. Pat dry. Cut into 1-inch pieces.
2.Heat oil in 12-inch skillet on medium-high heat. Add onion and garlic. Cook 2 minutes.
3.Add orzo, broccoli and broth. Reduce heat to medium. Cover skillet. Cook 6 minutes, stirring frequently.
4.Add chicken. Cook 6 minutes.
5.Mix in corn and pepper. Cook 5 minutes.
6.Remove pan from heat. Stir in cheese gently. Serve hot.

TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/6 of recipe (348 g)
Servings Per Recipe: 6
Amount per serving
Calories434
Calories from fat100
Total Fat11 g
Saturated Fat3 g
Cholesterol33 mg
Sodium312 mg
Total Carbohydrates57 g
Dietary Fiber3 g
Sugars0 g
Protein27 g
Vitamin A15%
Vitamin C45%
Calcium20%
Iron20%

 

 

 

 

 

 


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