By: EatingWell
Photographer: Burris, Ken
Publish Date: 2008-10-01
Servings: 2
Yield: 2 servings, 2 cups each
Total Time: 40 minutes
Prep Time: 35 minutes
To Make Ahead: Cover and refrigerate up to 3 days or freeze up to 3 months.
Recipe Description:
Classic comfort food is yours, in just slightly more than half an hour. Serve with some crusty whole-grain bread and top with grated Romano or Parmesan cheese.
Recipe Ingredients:
- 1 tablespoon extra-virgin olive oil
- 8 ounces chicken tenders, cut into bite-size chunks
- 1 small zucchini, finely diced
- 1 large shallot, finely chopped
- 1/2 teaspoon Italian seasoning blend
- 1/8 teaspoon salt
- 2 plum tomatoes, chopped
- 1 14-ounce can reduced-sodium chicken broth
- 1/4 cup dry white wine
- 2 tablespoons orzo, or other tiny pasta, such as farfelline
- 1 1/2 cups packed baby spinach
Recipe Steps:
- Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.
- Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.
Recipe Nutrition:
Per serving: 261 calories; 8 g fat (1 g saturated fat, 5g mono unsaturated fat); 72 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 335 mg sodium; 483 mg potassium
Nutrtion Bonus: Vitamin A (70% daily value), Vitamin C (45% dv), Folate (22% dv).
Exchanges: 2 vegetable, 3 1/2 very lean meat, 1/2 fat
Carbohydrate Servings: 1
Recipe Categories:
- Course(s)
- Lunch
- Dinner
- Cuisine(s)
- American
- Degree of Difficulty
- Easy
- Special Health Consideration(s)
- Diabetes Appropriate
- Heart Healthy
- Low Sat Fat
- Low Sodium
- Low Carb
- Low Calorie
- Healthy Weight
- Seasons & Occassions
- Fall
- Summer
- Spring
- Winter
- Main Ingredient(s)
-
- Poultry
- Chicken
-
- Pasta
- Poultry
- Technique(s)
- Quick
- Saute
- Stew
- Dish Type(s)
- Soups/Stews
- Main Dish
Recipe Disclaimer(s):
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.
