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Last
Updated: Jan 24th, 2010 - 15:39:50
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Yield: 5 servings
2 boneless skinless chicken breasts (4 ounces each)
3 cups reduced-sodium chicken broth
1 teaspoon crushed garlic
1/4 teaspoon dried oregano
1/4 teaspoon ground black pepper
8 ounces turkey or chicken Italian sausage, remove casings
3/4 cup chopped yellow onion
1 1/2 cups uncooked whole wheat orzo (about 9 ounces)
3/4 cup chopped plum tomato
1/2 teaspoon loosely packed saffron threads
3/4 cup frozen green peas
1. Place the chicken in a medium-large deep skillet and add the broth,
garlic, oregano, and pepper. Cover and bring to a boil. Reduce the heat
to maintain a simmer and cook for about 20 minutes, or until the
thickest part of the chicken reaches 165 degrees F. Remove the chicken
and set aside. Measure the liquid in the skillet and pour into a large
bowl. If necessary, add enough water to bring the volume to 3
cups. Set aside.
2. Coat the skillet with nonstick cooking spray. Add the sausage and
place over medium heat. Cook, stirring to crumble, for about 5 minutes
or until no longer pink. Add the onion, cover and cook for about 3
minutes, until the onions start to soften.
3. Add the orzo, tomato, reserved poaching liquid, and saffron and
bring to a boil. Reduce the heat to medium-low, cover and simmer for
about 10 minutes or until the orzo is almost tender. Add a little
more water or broth if needed.
4. Dice or pull the chicken into small pieces and stir into the skillet
mixture. Stir in the peas and cook for 3 minutes more or until the orzo
is done and the peas are cooked through. Turn off the heat and let sit
covered for 5 minutes. Serve hot.
Nutritional Facts (per serving, about 1 1/2 cups)
Calories: 335
Carbohydrates: 42 g
Fiber: 9 g
Fat: 6.6 g
Sat. Fat: 1.5 g
Cholesterol: 65 mg
Protein: 26 g
Sodium: 628 mg
Calcium: 52 mg
Diabetic exchanges: 3 lean meat, 2 1/2 carbohydrate
© Copyright 2005 by
eatsmarttoday.com
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