Chicken Breasts with Orzo, Carrots, Dill, and Avgolemono Sauce

Dairy Free
Health score
29%
Chicken Breasts with Orzo, Carrots, Dill, and Avgolemono Sauce
45 min.
4
470kcal

Suggestions

Ingredients

  •  carrots quartered cut into 2-inch lengths
  • 1.3 cups chicken broth low-sodium homemade canned
  • teaspoon optional: dill dried
  •  eggs 
  • servings salt and fresh-ground pepper black
  • tablespoons juice of lemon 
  • tablespoons olive oil 
  • 1.5 cups orzo pasta 
  •  chicken breasts boneless skinless ()

Equipment

  • bowl
  • frying pan
  • whisk
  • pot
  • aluminum foil

Directions

  1. In a large stainless-steel frying pan, heat 1 tablespoon of oil over moderate heat. Season the chicken breasts with 1/4 teaspoon salt and 1/8 teaspoon pepper and add to the pan. Cook until browned, about 5 minutes. Turn the chicken; add the broth, dill, and 1 1/4 teaspoons salt. Bring to a simmer, reduce the heat, and simmer, partially covered, until the chicken is just done, about 4 minutes.
  2. Remove the chicken and cover lightly with aluminum foil to keep warm. Set aside the pan with the broth.
  3. Meanwhile, in a large pot of boiling, salted water, cook the orzo for 6 minutes.
  4. Add the carrots and continue cooking until the orzo and carrots are just done, about 6 minutes longer.
  5. Drain and toss with the remaining 1 tablespoon oil and 1/8 teaspoon each salt and pepper.
  6. In a medium glass or stainless-steel bowl, beat the eggs, lemon juice, and 1/8 teaspoon of pepper until frothy. Bring the chicken broth back to a simmer and add to the eggs in a thin stream, whisking.
  7. Pour the mixture back into the pan and whisk over the lowest possible heat until the sauce begins to thicken, about 3 minutes. Do not let the sauce come to a simmer, or it may curdle.
  8. Put the orzo and carrots on plates and top with the chicken and sauce.
  9. Wine Recommendation: Lemon and dill will work best with a full-flavored white wine with decent acidity. Try one from the southern part of Burgundy such as a Mcon or Pouilly-Fuiss (both made from chardonnay grapes).

Nutrition Facts

Calories470kcal
Protein31.18%
Fat26.12%
Carbs42.7%

Properties

Glycemic Index
30.21
Glycemic Load
18.83
Inflammation Score
-10
Nutrition Score
26.572608595309%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.08mg
Kaempferol
0.15mg
Myricetin
0.03mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:470.19kcal
23.51%
Fat:13.49g
20.75%
Saturated Fat:2.61g
16.3%
Carbohydrates:49.61g
16.54%
Net Carbohydrates:46.02g
16.73%
Sugar:4.76g
5.29%
Cholesterol:154.16mg
51.39%
Sodium:230.66mg
10.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.23g
72.45%
Vitamin A:10358.98IU
207.18%
Selenium:78.54µg
112.2%
Vitamin B3:14.38mg
71.92%
Vitamin B6:1.06mg
53.16%
Phosphorus:432.76mg
43.28%
Manganese:0.65mg
32.48%
Potassium:849.92mg
24.28%
Vitamin B5:2.37mg
23.68%
Vitamin B2:0.31mg
18.05%
Magnesium:71.64mg
17.91%
Fiber:3.59g
14.36%
Copper:0.28mg
13.89%
Zinc:1.97mg
13.1%
Vitamin E:1.93mg
12.87%
Vitamin K:12.78µg
12.17%
Vitamin B1:0.17mg
11.66%
Iron:2.05mg
11.38%
Vitamin C:7.98mg
9.68%
Folate:38.09µg
9.52%
Vitamin B12:0.5µg
8.26%
Calcium:58.29mg
5.83%
Vitamin D:0.55µg
3.69%
Source:My Recipes