This is a quick little recipe I got from Betty Crocker years ago… of course I changed a few things.. read on...
The original recipe calls for the chicken to be cooked in oil and it used regular Caesar dressing… by using cooking spray, fat free chicken broth and reduced fat dressing you lower the fat and calories and not sacrifice taste.
I substituted fat free Zesty Italian Dressing because we like it so much.
I couldn’t find an exact match for the bagged frozen vegetables… so I got something close… what I don’t like about the bag mixes is that it’s pretty much broccoli and not much else. You can cut up fresh vegetables to get the right mix you want… but the convenience of frozen vegetables can’t be beaten…. dinner is ready in a snap!
I also upped the amount of chicken broth a bit… when I made this it got dry and needed more liquid just before the chicken went back in… start with one can and add as needed.
This is quick and easy…. a good weeknight supper…. Serve it with a small salad and garlic bread (okay not normally a diet food… but this meal has virtually no fat .. so 1 slice of bread won’t be too bad)… and voila! … you’re done!
Zesty Italian Chicken with Orzo Pasta Recipe
All you need:
Cooking olive oil spray
4 boneless, skinless chicken breast halves
1 1/2 cans (14.5 oz) of fat free chicken broth (start with one can and add a bit more as needed)
1 cup water
1 cup orzo pasta
2 teaspoons garlic powder
1 bag frozen vegetable mix (broccoli, green beans, pearl onions and red peppers)
4 tablespoons dressing fat free Kraft Zesty Italian Dressing
Freshly ground pepper
All you need to do:
Spray a 10 inch skillet with cooking spray.
Heat the skillet over medium high heat.
Season the chicken with a sprinkle of garlic powder and freshly ground pepper.
Cook the chicken about 10 minutes until brown, turning once.
Remove the chicken to a plate and cover with foil to keep warm.
Add the broth and water to the skillet and heat until boiling.
Add the 2 teaspoons of garlic powder.
Add the pasta and heat until boiling again.
Cook uncovered 8 to 10 minutes, stirring occasionally until the pasta is tender.
Stir in the frozen vegetables (cut any large broccoli pieces).
Add the Caesar dressing.
Add the chicken back into the skillet.
Sprinkle with the freshly ground pepper.
Heat to boiling, reduce heat. Simmer uncovered for about 5 minutes until vegetables are crisp but tender and chicken is cooked.
Remove to serving platter.