Lemon Herb Chicken Breast with Garlic Zucchini and Whole Wheat Orzo

Name: Lemon Herb Chicken Breast with Garlic Zucchini and Whole Wheat Orzo
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 1.5 pound chicken breast (boneless, skinless, sliced into cutlets); 1 cup whole wheat orzo (uncooked); 2 zucchinis (sliced into half-moons); 1 tablespoon olive oil; 3 clove garlic (minced); 0.75 cup low sodium chicken broth; 2 tablespoon lemon juice (freshly squeezed); 0.5 teaspoon salt; 0.25 teaspoon black pepper (ground); 2 tablespoon fresh parsley (chopped)

Golden pan-seared chicken cutlets in a bright garlic-lemon pan sauce, served alongside whole wheat orzo and tender zucchini.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 4
Cuisine: Italian
Difficulty: Easy

Dietary

High-Protein
Low-Calorie
Dairy-Free
Nut-Free
Egg-Free
Low-Fat
Low-Saturated-Fat
Low-Sugar
Low-Sodium

Ingredients

1.5 pound chicken breast (boneless, skinless, sliced into cutlets)
1 cup whole wheat orzo (uncooked)
2 zucchinis (sliced into half-moons)
1 tablespoon olive oil
3 clove garlic (minced)
0.75 cup low sodium chicken broth
2 tablespoon lemon juice (freshly squeezed)
0.5 teaspoon salt
0.25 teaspoon black pepper (ground)
2 tablespoon fresh parsley (chopped)

Instructions

Bring a medium pot of salted water to a boil, add whole wheat orzo, and cook for 9 minutes until al dente; drain and keep warm.
Season chicken cutlets evenly with 1/4 teaspoon of the salt and all of the black pepper. Heat 1/2 tablespoon of the olive oil in a large skillet over medium-high heat, then sear chicken for 4 minutes per side until golden brown and internal temperature reads 165°F; transfer to a plate.
In the same skillet, add the remaining 1/2 tablespoon of olive oil, sliced zucchini, and minced garlic. Sauté for 3 minutes until tender-crisp, seasoning with the remaining 1/4 teaspoon of salt, then spoon alongside the drained orzo.
Pour low sodium chicken broth and lemon juice into the skillet, simmering for 2 minutes while scraping up browned bits to create a glossy pan sauce.
Plate the chicken over the orzo and zucchini, spoon the pan sauce over the chicken, and garnish with chopped fresh parsley.

Notes

Chicken cutlets cook rapidly and stay juicy; use an instant-read thermometer to check for 165°F without overcooking.

Nutrition (per serving)

Calories: 375
Protein: 44.5 g
Carbohydrates: 33 g
Fat: 6.8 g
Fiber: 4.5 g
Sodium: 420 mg
Saturated Fat: 1.2 g
Sugar: 3.2 g
Cholesterol: 98 mg