Grilled chicken on lemony orzo
Nutrition Info.(per serve)
- 350g chicken tenderloins, cut in strips
- 1 lemon, zest and juice
- 2 cloves garlic, crushed, peeled, chopped
- 2 tablespoons chopped fresh parsley
- 1/2 teaspoon minced red chilli
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 cup orzo
- 2 1/2 cups boiling water
- 2 teaspoons instant chicken stock
- 2 courgetteszucchini, summer squashX, diced
- 1/2 red capsicum, diced
- 10-20 kalamata olives (optional)
- 50g feta cheese, crumbled (optional)
Total fat 20g
Saturated fat 6g
Dietary fibre 5g
1 Place chicken in a plastic bag with half the lemon zest, 2 tablespoons lemon juice, garlic, parsley, chilli and 1 tablespoon olive oil. Massage bag so chicken is coated with marinade then set aside. Turn grill on to preheat.
2 Heat remaining olive oil in a large-lidded pan. Add onion and sauté until soft. Stir in orzo and remaining zest then add boiling water and stock. Cover and simmer for 8-10 minutes, or until just tender (if the mixture begins to look too dry, add 1/2 cup water).
3 While orzo cooks, arrange chicken on a sprayed non-stick baking tray. Place 7-10cm away from heat under grill and cook for 4-5 minutes before turning and cooking for 3-4 more minutes, or until cooked through. Test by cutting a piece in half through the thickest part – if there is no pink left, it is cooked. Remove from oven and set aside to stand.
4 Add vegetables, olives (if using) and any remaining lemon juice to orzo mixture. Stir. Cover and simmer for 2-3 more minutes then remove from heat and stir through crumbled feta.
5 Pile orzo on serving plates and top with chicken. Serve immediately with a simple green salad or tomato salad if desired.
Note: Recipe is dairy-free if omitting feta.