Greek Chicken with Capers and Orzo

Orzo is a rice-shaped pasta common in Mediterranean cooking. You can also substitute couscous or tiny star pasta.

Yield: 4 servings (serving size: 3/4 cup chicken mixture and about 1/2 cup orzo)

Ingredients

• 1  cup  uncooked orzo (rice-shaped pasta)
• Cooking spray
• 12  ounces  chicken breast tenders
• 1  tablespoon  salt-free dried Greek seasoning blend
• 2  tablespoons  capers
• 2  tablespoons  fresh lemon juice
• 2  tablespoons  extravirgin olive oil
• 1  teaspoon  bottled minced garlic
• 1/2  teaspoon  salt
• 1  large red bell pepper, cut into thin strips
• 1/2  cup  finely chopped green onions

Preparation

Cook orzo according to package directions, omitting salt and fat. Drain.

While orzo cooks, heat a 12-inch nonstick skillet over medium high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until done. Remove chicken from pan; cover and keep warm.

Combine Greek seasoning and next 5 ingredients (through salt); set aside.

Recoat pan with cooking spray. Add bell pepper, and sauté 2 minutes. Add onions; sauté 1 minute or until peppers begin to brown. Return chicken to pan. Stir in caper mixture, tossing gently to coat chicken. Spoon chicken mixture over orzo. Serve immediately.

Nutritional Information

Calories:

337 (24% from fat)

Fat:

9g (sat 1.5g,mono 5.7g,poly 1g)

Protein:

26.3g

Carbohydrate:

37.2g

Fiber:

2.4g

Cholesterol:

49mg

Iron:

2.7mg

Sodium:

514mg

Calcium:

41mg