Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
800
Calories
57g
Protein
28g
Fat
84g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 boneless, skinless chicken breast halves
- 2 tablespoons oil
- 1 large onion, finely chopped
- 1 tablespoon minced garlic
- 1-3/4 cups (12 ounces) uncooked orzo pasta
- 2 cups broccoli flowerets, cut into bite-size pieces [or 1 package (10 ounces) frozen broccoli, thawed]
- 2 cans (14-1/2 ounces each) reduced sodium chicken stock or broth
- 2 ears fresh corn, kernels cut from cobs [or 1 package (10 ounces) frozen corn, thawed]
- 1/4 teaspoon freshly ground black pepper
- 3/4 cup freshly grated Parmesan cheese
Directions
1
1.Rinse chicken. Pat dry. Cut into 1-inch pieces.
2
2.Heat oil in 12-inch skillet on medium-high heat. Add onion and garlic. Cook 2 minutes.
3
3.Add orzo, broccoli and broth. Reduce heat to medium. Cover skillet. Cook 6 minutes, stirring frequently.
4
4.Add chicken. Cook 6 minutes.
5
5.Mix in corn and pepper. Cook 5 minutes.
6
6.Remove pan from heat. Stir in cheese gently. Serve hot.
Recipe sourced from
fandom