June 27, 2017

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Lemon Chicken Orzo

LEMON CHICKEN ORZO

4 teaspoons all-purpose flour

½ teaspoon garlic powder

½ teaspoon black pepper

½ teaspoon salt

1 lb boneless, skinless chicken breast, cut into bite-sized pieces

1 tablespoon olive oil

1 tablespoon light butter 

6 oz uncooked wheat orzo pasta

2 garlic cloves, minced

2 cups reduced sodium fat free chicken broth

1 cup fresh asparagus spears cut into 1" pieces

3 tablespoons fresh lemon juice

1 cup halved grape tomatoes

2 tablespoons chopped fresh basil

    Combine the flour, garlic powder, pepper and salt in a small dish and stir to combine. Place the chicken pieces in a gallon zip-top bag and add the flour mixture. Seal the bag and shake/massage it around until the chicken pieces are coated. In a large saute pan, bring the oil over medium heat and then add the chicken. Stir to coat with the oil and then cook, stirring occasionally, until the chicken pieces are cooked through and begin to brown. Transfer the cooked chicken to a side plate and cover with aluminum foil to keep warm. Wipe out the inside of the skillet. Place the skillet back over medium heat and add the butter. When the butter is melted, add the orzo to the pan and stir to coat. Spread the orzo across the surface of the pan and allow it to cook for 2 minutes until a few of the orzo pieces begin to brown. Add the garlic to the pan and stir. Allow to cook for another minute. Add the chicken broth to the pan and bring it to a boil. Reduce the heat to low to simmer and cover the pan. Simmer covered for 4-5 minutes and then add the asparagus. Stir and re-cover. Simmer for an additional 10 minutes. Remove from heat and stir. Add the lemon juice, tomatoes and basil along with salt to taste. Stir together and then add the reserved chicken to the pan. Stir to combine and serve


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