Nutrient-Packed Delight: Tuscan Chicken with Orzo
By: Hanna Bodenhamer, MS, RDN and Rebecca Tran, MS, RDN
Finding a dish that marries flavor and health while on a budget can be a challenge, but exploring the rich tapestry of Italian-inspired foods can be the perfect solution. This year for National Nutrition Month we are sharing this delicious and budget friendly recipe, Tuscan Chicken with Orzo. This dish not only tantalizes the taste buds but also nourishes the body while only costing about $5 a serving. Let us review the nutritional benefits and wholesome ingredients of this delightful dish:
Nutrient-Rich Ingredients:
Chicken Breast: Lean protein is a cornerstone of a healthy diet. Chicken breast provides essential amino acids while supporting muscle maintenance and keeping you satisfied.
Orzo Pasta: Whole wheat orzo adds a nutty flavor to the dish while contributing dietary fiber. Fiber aids in digestion and gut health, helps maintain a healthy weight, and stabilizes blood sugar levels.
- Dietitian Pro Tip: Be flexible with the pasta choice, if something is on sale and it works better in your budget, use that instead.
Tomatoes and Spinach: Bursting with vitamins and antioxidants, tomatoes and spinach add a vibrant, nutrient-packed punch to the dish. Tomatoes are rich in lycopene, known for its potential cancer-fighting properties, while spinach provides iron, vitamin K, and folate
- Dietitian Pro Tip: If you have leftover spinach, place it in a freezer safe bag to use when you need some greens in another dish!
Garlic and Olive Oil: These Tuscan staples not only add depth to the flavor but also come with health benefits. Garlic contains allicin, known for its anti-inflammatory and immune-boosting properties, while olive oil is an unsaturated fat that supports cardiovascular health.
- Dietitian Pro Tip: Got too much leftover minced garlic that you did not use? Do not throw it away. Place in a freezable container with a lid and cover the garlic in olive oil. They last about 2 months in the freezer.
Tuscan Chicken with Orzo offers a delicious and budget-friendly solution for those seeking both flavor and health in their meals. With its nutrient-rich ingredients like lean chicken breast, fiber-filled whole wheat orzo, and antioxidant-packed tomatoes and spinach, this dish provides a satisfying and nourishing experience. Moreover, by incorporating budget-saving tips such as buying a whole chicken or being flexible with pasta choices, this recipe exemplifies how eating well does not have to break the bank. Embracing the flavors of Tuscan cuisine, coupled with mindful ingredient choices, ensures both culinary delight and nutritional balance on a budget.
Recipe: Tuscan Chicken with Orzo
Servings: Serves dinner for 2 with a little bit of leftovers!
Ingredients:
- 1 tablespoon olive oil
- 1/2 white onion, diced finely
- 2 cloves garlic, minced
- Salt and pepper to season and to taste
- 1 cup chicken broth (low sodium)
- ¾ cup uncooked orzo pasta
- 1/2 (14.5 ounce) can diced tomatoes, undrained (you can get one canned with herbs too!)
- 1/2 teaspoon Italian seasonings
- 1/4 teaspoon kosher salt (more to taste later)
- 1/8 teaspoon crushed red pepper flakes (optional if you like heat)
- 2 chicken breasts
- 1.5 cups spinach leaves (measured then chopped)
- ¼ cup grated Parmesan cheese
INSTRUCTIONS :
1. In a large skillet, heat ½ tablespoon of olive oil over medium-high heat. Season the chicken breasts with salt and pepper to taste.
2. Place the seasoned chicken breasts in the skillet and pan-fry them until the internal temperature of the thickest part reaches 165°F.
3. Once the chicken is fully cooked, transfer it to a plate and cover it to rest.
4. In the same skillet, add the remaining olive oil and sauté the diced onion until it becomes soft, adding the minced garlic during the last minute of cooking.
5. Add the orzo to the skillet and let it toast for about a minute. Once the orzo is slightly browned, pour in the chicken broth, diced tomatoes, Italian seasoning, and salt to taste.
6. Bring the mixture to a rolling boil, then reduce the heat to a simmer. Cover the skillet and cook for 12-15 minutes or until the liquid is absorbed, stirring occasionally.
7. Once the orzo is cooked al dente, add the chopped spinach leaves, and stir until they are wilted. Sprinkle the dish with Parmesan cheese and crushed red pepper flakes before serving alongside the cooked chicken.
Calories: 324, Protein: 23g, Fat: 12g, Sodium: 501mg, Potassium: 424mg, Fiber: 2.7g, Carbohydrates: 27g
Share your tips with us by emailing Tmmc.Nutrition@tmmc.com. Follow us on Instagram and Facebook @TorranceMemorial for more National Nutrition Month content.
If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office or our Diabetes Self-Management Program located in the Lundquist Lurie Cardiovascular Institute, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit TorranceMemorial.org/nutrition for upcoming classes and programs.
