Lemon Grass Chicken with Herbed Orzo

Health score
1%
Lemon Grass Chicken with Herbed Orzo
35 min.
35
44kcal

Suggestions

Ingredients

  • cups chicken broth fat-free reduced-sodium
  • Tbsp flour 
  • Tbsp basil fresh divided chopped
  • Tbsp chives fresh divided chopped
  • clove garlic minced
  • 0.3 tsp ground pepper black divided
  • Tbsp lemon grass finely chopped
  • Tbsp olive oil 
  • cup orzo pasta uncooked
  • 0.3 cup parmesan cheese divided grated kraft
  • lb chicken breasts boneless skinless

Equipment

  • frying pan

Directions

  1. Mix 2 Tbsp. cheese, flour, 1 Tbsp. each basil and chives, and 1/8 tsp. pepper in pie plate. Moisten chicken with water, then dip in cheese mixture, turning to evenly coat both sides of each breast.
  2. Heat oil in large nonstick skillet on medium-high heat.
  3. Add chicken; cook 3 min. on each side or until done (165F).
  4. Transfer to plate; cover to keep warm.
  5. Add lemon grass and garlic to skillet; cook and stir on medium heat 1 min.
  6. Add broth, remaining pepper and 1 Tbsp. of the remaining cheese. Bring to boil; stir in orzo. Cover; simmer on medium-low heat 10 min. or until orzo is al dente. Stir orzo. Return chicken to skillet; cook, covered, 2 to 4 min. or until orzo is tender and chicken is heated through.
  7. Transfer chicken to plate.
  8. Stir remaining basil and chives into orzo; spoon onto plate with chicken.
  9. Sprinkle with remaining cheese.

Nutrition Facts

Calories44kcal
Protein34.13%
Fat29.83%
Carbs36.04%

Properties

Glycemic Index
8.4
Glycemic Load
1.66
Inflammation Score
-1
Nutrition Score
2.3060869723558%

Flavonoids

Isorhamnetin
0.01mg
Kaempferol
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:44.44kcal
2.22%
Fat:1.45g
2.22%
Saturated Fat:0.31g
1.93%
Carbohydrates:3.93g
1.31%
Net Carbohydrates:3.76g
1.37%
Sugar:0.15g
0.17%
Cholesterol:8.92mg
2.97%
Sodium:107.45mg
4.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.72g
7.44%
Selenium:7.77µg
11.1%
Vitamin B3:1.58mg
7.9%
Vitamin B6:0.11mg
5.44%
Phosphorus:43.41mg
4.34%
Manganese:0.07mg
3.54%
Vitamin B5:0.23mg
2.34%
Vitamin K:2.41µg
2.3%
Potassium:69.44mg
1.98%
Magnesium:6.74mg
1.68%
Vitamin B2:0.03mg
1.54%
Vitamin B1:0.02mg
1.29%
Zinc:0.19mg
1.24%
Vitamin B12:0.07µg
1.24%
Copper:0.02mg
1.18%
Iron:0.21mg
1.15%
Vitamin E:0.15mg
1.01%