Chicken & Sun-Dried Tomato Orzo

INGREDIENTS
8 ounces  orzo, preferably whole-wheat
1 cup  water
1/2 cup  chopped sun-dried tomatoes, (not oil-packed), divided
1   plum tomato, diced
1 clove  garlic, peeled
3 teaspoons  chopped fresh marjoram, divided
1 tablespoon  red-wine vinegar
2 teaspoons plus 1 tablespoon  extra-virgin olive oil, divided
4   boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
1/4 teaspoon  salt
1/4 teaspoon  freshly ground pepper
1 9-ounce package  frozen artichoke hearts, thawed
1/2 cup  finely shredded Romano cheese, divided


DIRECTIONS
1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2. Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.


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Chicken Breast

Chinese Chicken Salad

Ingredients
4 tablespoons low-sodium soy sauce, divided
2 teaspoons toasted sesame oil, divided
1 pound skinless, boneless chicken breasts
1/2 head napa cabbage, thinly shredded (about 6 cups)
1/4 head red cabbage, shredded (about 2 cups)
1 large carrot, shredded (about 2 cups)
3 scallions, trimmed and thinly sliced, greens included (about 1/2 cup)
1 (8-ounce) can sliced water chestnuts
1 (11-ounce) can Mandarin oranges in water, drained
1/3 cup rice wine vinegar
1 teaspoon minced garlic
1 teaspoon minced ginger
2 tablespoons canola oil
2 tablespoons brown sugar
1 1/2 teaspoons chili-garlic sauce or chili sauce
1/4 cup sliced almonds, toasted


Directions
Preheat oven to 350 degrees F.


Combine 1 tablespoon soy sauce and 1/2 teaspoon sesame oil and brush onto chicken breasts. Arrange in a baking dish and bake until juices run clear, about 13 to15 minutes. Remove from oven, cool completely, and cut into 1/4-inch slices.


In a large bowl, combine Napa cabbage, red cabbage, carrot, scallions, water chestnuts, Mandarin orange and sliced chicken. In a separate bowl, whisk together 3 tablespoons soy sauce, vinegar, garlic, ginger, oil, 1 1/2 teaspoons sesame oil, brown sugar and chili sauce. Pour dressing over salad and toss to combine. Divide among bowls and top each serving with 2 teaspoons toasted almonds.


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Salad

Chicken Fajitas

Notes

Marinating chicken and peppers and onions in a highly flavored marinade and then grilling gives it all the flavor without fat. A spiced creamy yogurt sauce and avocado sauce wrapped in a corn tortilla with fresh cilantro keeps the fajitas healthy and fresh tasting.

Ingredients

• 1 cup packed cilantro leaves, plus extra for serving
• 1/4 cup lime juice, about 2 limes
• 1/4 cup low-sodium chicken broth
• 3 scallions, cut into 1-inch pieces
• 2 cloves garlic
• 1 jalapeno, seeded if desired
• 1 tablespoon honey
• Kosher salt
• 1 1/2-pounds boneless skinless chicken breasts
• 1 red onion, sliced into 1/2-inch thick rounds
• 2 orange and/or yellow bell peppers, quartered, seeds removed
• 1 ripe avocado, halved, seeded and peeled
• 1 1/2 teaspoons olive oil
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground coriander
• 1/4 cup fat-free Greek Yogurt
• 12 corn tortillas

1. Put the cilantro, lime juice, broth, scallions, garlic, jalapeno, honey, and salt in a blender, puree until smooth. Reserve 2 tablespoons; do not wash out the blender.

Put chicken breasts in a medium bowl and the peppers and onions in another. Divide the remaining cilantro puree evenly between the chicken and the peppers and onions. Toss well to coat the chicken and vegetables and let stand, at room temperature, for 30 minutes.

2. Add the avocado, 1/2 cup water, and the reserved 2 tablespoons cilantro sauce to the blender. Puree until smooth and season with salt. Set aside.

3. Heat the oil in a small skillet set over medium heat until hot. Add the cumin and coriander and continue to cook until fragrant, about 30 seconds to 1 minute. Pour the spices over the yogurt and set aside for the flavors to blend. Stir before serving.

4. Preheat a grill for medium-high/direct heat cooking. Oil the grill grates. Grill the chicken and vegetables, turning, until the vegetables are tender and the chicken reaches an internal temperature of 160 degrees F, about 5 to 8 minutes for the vegetables and 12 to 15 minutes for the chicken. Let chicken rest 5 minutes. Place the tortillas on the grill until just warmed through, about 30 seconds.

5. To assemble the fajitas: slice the onions and peppers into thin strips and then slice the chicken. Place some peppers, onions, chicken and cilantro in a tortilla topped with the spiced yogurt and the avocado sauce.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving: (2 fajitas)

Calories 347; Total Fat 8g (Sat Fat 1g, Mono Fat 3g, Poly Fat 1g) ; Protein 31g; Carb 37g; Fiber 5g; Cholesterol 66mg; Sodium 157mg

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Chicken Fajitas

Apple Pan Chicken Recipe

INGREDIENTS    1 tbsp. vegetable oil 1 onion, chopped 1 clove garlic, crushed 4 boneless, skinless chicken breast halves 3 apples – peeled, cored and sliced 3 tbsp.  dried currants 3 tbsp.  pine nuts (optional) 1/3 cup apple juice

1 1/2 tsp. dried thyme 1 1/2 tsp. chopped fresh parsley 1 jalapeno pepper, seeded and chopped (optional) salt and pepper to taste DIRECTIONS Heat oil in a large heavy skillet over medium heat. Sauté onions and garlic until soft and translucent. Move the onions to the side and brown chicken breasts 4 minutes on each side. Top chicken with apples, currants and pine nuts. Pour in apple juice. Season with thyme, parsley, jalapeno, salt and pepper.  Cover, reduce heat, and simmer for 15 to 20 minutes, or until apples are cooked and chicken is no longer pink.

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Chicken Breast