Mediterranean, chicken and orzo✨👇
| Ingredients |
-2 tablespoons olive oil
-1 lb chicken breasts sliced thin + pounded
-1 1/2 cup whole wheat orzo (dry)
-1/2 tablespoon garlic minced
-1.5 cup grape tomatoes halved
-1/2 cup kalamata olives pitted + sliced into small pieces
-1/4 cup white wine
-1 cup spinach chopped
-1/4 cup pine nuts (optional if nut free)
-1 tablespoon fresh basil chopped
-1 tablespoon fresh parsley chopped
-1/2 teaspoon pepper
-1/2 teaspoon oregano
-1/2 cup feta (optional)
-1/4 teaspoon red pepper flakes (optional)
| Instructions |
-Bring a small pan of water to a boil. Cook orzo per directions.
-While orzo is cooking, on a separate large skillet or pan heat 1 tablespoons olive oil.
-Optional: You can season the chicken with salt and pepper before searing.
-Add chicken to the heated pan and cook until it is golden brown, about 5-7 minutes on each side. Remove from pan and set off to the side.
-Once the chicken has been removed from the pan. Make sure to keep oil/grease in pan. Add additional tablespoon olive oil to the pan and heat.
-Stir in garlic and cook over medium heat for 1 minute. Stir in cherry tomatoes and white wine. Cook over medium heat until tomatoes are soft soft + wine begins to reduce (about 5-10 minutes)
-Once tomatoes are cooked, stir in cooked orzo, kalamata olives, spinach, spices and pine nuts together in the pan. Toss until combined.
-Serve the chicken on top of the orzo, garnish with feta + enjoy!
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The Mediterranean diet is not only delicious but also associated with numerous health benefits, such as improved heart health and increased longevity. This diet emphasizes whole grains, healthy fats, and ample amounts of vegetables, making it a great choice for those looking to eat more healthily. Incorporating this Mediterranean Chicken and Orzo dish into your meal rotation can introduce diverse flavors and nutrients. The use of olive oil offers good fats, while the addition of spinach and tomatoes provides vitamins and antioxidants. This recipe is also versatile; feel free to add other vegetables like bell peppers or zucchini to enhance the dish's fiber and nutrient profile. When preparing the chicken, consider using skinless breasts to further reduce fat content while retaining moisture. Additionally, the kalamata olives and feta cheese, if included, contribute a savory and distinctly Mediterranean flavor that complements the dish beautifully. Experiment with fresh herbs like oregano and basil to customize it to your taste, and don’t forget that serving it with a side of Greek yogurt can add an extra creaminess while remaining diet-friendly. Enjoy your culinary journey to the Mediterranean with this vibrant and satisfying recipe!
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