Herb-Crusted Chicken and Parsley Orzo

Health score
22%
Herb-Crusted Chicken and Parsley Orzo
45 min.
4
383kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black divided
  • tablespoons butter divided
  • tablespoons parsley fresh chopped
  • teaspoons fines herbes dried
  • tablespoon olive oil 
  • 0.8 cup orzo pasta uncooked
  • 0.5 teaspoon salt divided
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • frying pan

Directions

  1. Cook orzo according to package directions, omitting salt and fat.
  2. Drain. Stir in parsley, 2 teaspoons butter, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Keep warm.
  3. While pasta cooks, sprinkle chicken with the remaining 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper; sprinkle fines herbes over both sides of chicken, pressing gently to adhere.
  4. Melt remaining 4 teaspoons butter in a large nonstick skillet over medium heat.
  5. Add oil to pan, and swirl to coat.
  6. Add chicken to pan; cook 5 minutes or until browned. Turn chicken over; cook 7 minutes or until done.
  7. Remove chicken from pan; let stand for 3 minutes.
  8. Serve chicken over orzo mixture.

Nutrition Facts

Calories383kcal
Protein42.75%
Fat33.9%
Carbs23.35%

Properties

Glycemic Index
39
Glycemic Load
8.48
Inflammation Score
-5
Nutrition Score
22.816086805385%

Flavonoids

Apigenin
4.31mg
Luteolin
0.03mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:383.18kcal
19.16%
Fat:14.1g
21.69%
Saturated Fat:5.16g
32.22%
Carbohydrates:21.85g
7.28%
Net Carbohydrates:20.48g
7.45%
Sugar:0.79g
0.88%
Cholesterol:123.91mg
41.3%
Sodium:536.46mg
23.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40g
80%
Selenium:72.33µg
103.33%
Vitamin B3:18.3mg
91.5%
Vitamin B6:1.32mg
66.09%
Vitamin K:53.11µg
50.59%
Phosphorus:415.41mg
41.54%
Vitamin B5:2.56mg
25.63%
Potassium:714.73mg
20.42%
Manganese:0.38mg
19.1%
Magnesium:62.69mg
15.67%
Iron:2.39mg
13.28%
Vitamin B2:0.2mg
11.5%
Zinc:1.47mg
9.83%
Vitamin B1:0.14mg
9.43%
Vitamin A:433.12IU
8.66%
Vitamin E:1.11mg
7.41%
Copper:0.14mg
7.03%
Vitamin C:5.2mg
6.3%
Vitamin B12:0.35µg
5.87%
Fiber:1.37g
5.47%
Folate:17.88µg
4.47%
Calcium:38.52mg
3.85%
Vitamin D:0.17µg
1.13%
Source:My Recipes