Chicken Thighs with Orzo and Kale
A one-pot dish is a great weeknight
meal that leads to easy clean up. It
includes whole grains, protein and plenty of vitamins due to the power of
kale. Also, chicken thighs may have a
poor reputation due to being dark meat, but that just adds extra moisture to
the dish itself.
Ingredients:
2 tablespoons fresh lemon juice (about a half a lemon) - zest if possible.)
Directions:
Combine thyme, cumin, salt and pepper in a small bowl. Sprinkle both sides
of chicken with half of the spice mixture.
Heat 1 tablespoon oil in a large, heavy skillet, such as cast-iron, over
medium-high heat. Add chicken and cook until golden brown, 2 to 3 minutes
per side. Transfer to a plate.
Add the remaining 1 tablespoon oil, onion, and mushroom to the pan; cook,
stirring frequently, until beginning to soften, 3 to 5 minutes. 
Stir in orzo and garlic; cook, stirring frequently, until the couscous is
lightly toasted, 1 to 2 minutes. 
Add kale and the remaining spice mixture; cook, stirring, until the kale
begins to wilt, 1 to 2 minutes.
Pour in broth and any juices from the chicken on the place. Then nestle
the chicken into the orzo mixture.
Reduce the heat to medium-low, cover and cook until the chicken is cooked
through and the orzo is tender, about 12 to 15 minutes.
Stir in lemon juice and zest. Serve.
Per serving (1 thigh & ¾ cup pasta): 414 calories; 16 g fat ( 3 g sat ); 76 mg cholesterol; 38 g carbohydrates;
29 g protein; 4 g fiber; 517 mg sodium;
Nutrition Bonus: Vitamin A (207%
daily value), Vitamin C (140% dv), Iron (23% dv),
Chicken Thighs with Orzo and Kale
A one-pot dish is a great weeknight
meal that leads to easy clean up. It
includes whole grains, protein and plenty of vitamins due to the power of
kale. Also, chicken thighs may have a
poor reputation due to being dark meat, but that just adds extra moisture to
the dish itself.
2 tablespoons fresh lemon juice (about a half a lemon) - zest if possible.)
Combine thyme, cumin, salt and pepper in a small bowl. Sprinkle both sides of chicken with half of the spice mixture.
Add kale and the remaining spice mixture; cook, stirring, until the kale begins to wilt, 1 to 2 minutes.
Reduce the heat to medium-low, cover and cook until the chicken is cooked through and the orzo is tender, about 12 to 15 minutes.
Stir in lemon juice and zest. Serve.
Per serving (1 thigh & ¾ cup pasta): 414 calories; 16 g fat ( 3 g sat ); 76 mg cholesterol; 38 g carbohydrates; 29 g protein; 4 g fiber; 517 mg sodium;
Original Recipe: http://www.eatingwell.com/recipes/chicken_thighs_couscous_kale.html
No comments:
Post a Comment