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Tarragon Mushroom Chicken Orzo

Featured in the Honolulu Star-Advertiser on June 20, 2012.

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Ingredients:

Tarragon Mushroom Chicken Orzo

  • Non-stick cooking spray
  • 1 pound crimini mushrooms (thinly sliced)
  • 1 small yellow squash or zucchini (cut into 1/2-inch strips)
  • 1 cup frozen peas
  • 1 teaspoon fresh tarragon (or 1/3 teaspoon dried)
  • 3 quarts water
  • 4-ounces orzo
  • 8-ounces boneless skinless chicken breast (cut into 1/2 inch cubes)
  • 1/4 cup low sodium chicken or vegetable broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper (to taste)
  • 1/4 cup Parmesan cheese for garnish (optional)

Directions:

  1. Spray a large skillet with non-stick spray.
  2. Over medium-high heat, add mushrooms, squash and peas and sauté until they are cooked through (about 5 minutes).
  3. Remove the vegetable mixture from heat and stir in tarragon; set aside.
  4. Place the water in a medium stock pot or large sauce pan over high heat.
  5. Add the orzo to boiling water and cook for 7-8 minutes or until cooked through.
  6. While the orzo is cooking, spray a large skillet with non-stick cooking spray; over medium heat, add the chicken and cook, tossing frequently, until the chicken breast loses all of its pink on the outside.
  7. Add chicken stock and salt.
  8. Cook over medium heat for about 10 minutes.
  9. During this time the orzo should be done.
  10. Add about 1/4 cup of pasta water to the skillet as the chicken cooks.
  11. Drain orzo and add to skillet.
  12. Add in vegetable mixture and cook for about 1 minute; garnish with cheese and serve.

Makes 6-8 servings.

Approximate Nutrient Analysis per serving, based on 6 servings (assumes 1 T oil spray and not including optional Parmesan):
180 calories, 3.5 g fat, 0 g saturated fat, 20 mg cholesterol, 150 mg sodium, 22 g carbohydrate, 3 g fiber, 4 g sugar, 16 g protein

Approximate Nutrient Analysis per serving, based on 8 servings (assumes 1 T oil spray and includes optional Parmesan):
190 calories, 4.5 g fat, 1 g saturated fat, 25 mg cholesterol, 200 mg sodium, 25 g carbohydrate, 3 g fiber, 4 g sugar, 17 g protein.

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