Chicken and Orzo Skillet Dinner

Health score
42%
Chicken and Orzo Skillet Dinner
35 min.
4
541kcal

Suggestions

Ingredients

  • cups baby spinach leaves 
  • 0.3 teaspoon pepper black
  • 0.5 teaspoon pepper red crushed
  • 0.8 cup feta cheese crumbled
  • 12 ounces orzo pasta uncooked
  • 0.5 teaspoon salt 
  • pound chicken breast halves boneless skinless cut into bite-sized pieces
  • cups tomatoes chopped ( 2 medium)
  • teaspoons no-salt-added tomato paste 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • colander

Directions

  1. Heat a nonstick skillet over medium-high heat.
  2. Add chicken. Saut 6 minutes, turning to brown all sides.
  3. Remove chicken from pan; keep warm.
  4. Bring 8 cups water to a boil in a large saucepan.
  5. Add orzo; cook 8 minutes or until orzo is al dente.
  6. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid.
  7. Add reserved cooking liquid, chopped tomato, tomato paste, 1/2 teaspoon salt, and peppers to skillet; cook over medium-high heat for 2 minutes.
  8. Add chicken, pasta, and 3 cups spinach leaves, stirring until spinach wilts.
  9. Remove from heat; sprinkle with cheese.

Nutrition Facts

Calories541kcal
Protein30.44%
Fat17.8%
Carbs51.76%

Properties

Glycemic Index
54
Glycemic Load
26.9
Inflammation Score
-9
Nutrition Score
34.122174086778%

Flavonoids

Naringenin
0.51mg
Luteolin
0.17mg
Kaempferol
1.5mg
Myricetin
0.18mg
Quercetin
1.33mg

Nutrients percent of daily need

Calories:541.4kcal
27.07%
Fat:10.56g
16.24%
Saturated Fat:4.67g
29.16%
Carbohydrates:69.08g
23.03%
Net Carbohydrates:64.73g
23.54%
Sugar:4.71g
5.23%
Cholesterol:97.61mg
32.54%
Sodium:820.94mg
35.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.63g
81.27%
Selenium:94.7µg
135.28%
Vitamin K:116.19µg
110.66%
Vitamin B3:14.28mg
71.4%
Vitamin B6:1.2mg
60.25%
Vitamin A:3003.68IU
60.07%
Manganese:1.12mg
56.08%
Phosphorus:526mg
52.6%
Magnesium:112.46mg
28.11%
Potassium:965.8mg
27.59%
Vitamin B2:0.47mg
27.39%
Vitamin B5:2.34mg
23.44%
Vitamin C:18.55mg
22.48%
Copper:0.45mg
22.48%
Folate:84.12µg
21.03%
Calcium:208.75mg
20.87%
Zinc:2.99mg
19.95%
Fiber:4.35g
17.41%
Vitamin B1:0.24mg
16.01%
Iron:2.67mg
14.81%
Vitamin B12:0.7µg
11.7%
Vitamin E:1.44mg
9.63%
Vitamin D:0.23µg
1.51%
Source:My Recipes