Average Rating: 4.48387TOTAL TIME: Prep: 15 min. Cook: 20 min.
YIELD: 4 servings.Ingredients
- 1 pound boneless skinless chicken breasts, cut into 1/2-inch strips
- 2 teaspoons salt-free garlic seasoning blend
- 1 small onion, chopped
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 can (14-1/2 ounces) diced tomatoes, undrained
- 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
- 1 cup reduced-sodium chicken broth
- 3/4 cup uncooked orzo pasta
- 1 teaspoon Italian seasoning
- 1/8 teaspoon crushed red pepper flakes, optional
- 1/4 cup grated Parmesan cheese, optional
Instructions
- 1. Sprinkle chicken with garlic seasoning blend. In a large cast-iron or other heavy skillet, saute chicken and onion in oil until chicken is no longer pink, 5-6 minutes. Add garlic; cook 1 minute longer.
- 2. Stir in the tomatoes, spinach, broth, orzo, Italian seasoning and, if desired, pepper flakes. Bring to a boil; reduce heat. Cover and simmer until orzo is tender and liquid is absorbed, 15-20 minutes. If desired, sprinkle with cheese.
Nutrition Facts
1-1/4 cups: 339 calories, 7g fat (1g saturated fat), 63mg cholesterol, 384mg sodium, 38g carbohydrate (6g sugars, 5g fiber), 32g protein. Diabetic exchanges: 3 lean meat, 2 starch, 2 vegetable, 1/2 fat.