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 = 30What's this? |
Tarragon Mushroom Orzo with Chicken
Servings = 2 | Serving size =about 2 cups
This recipe can be multiplied by 2, 3.
This dish is a meal all to itself.
This recipe makes very good leftovers. Reheat gently.
| spray olive oil | |
| 1 lb | crimini mushrooms (sliced) |
| 1 tsp | fresh tarragon (or 1/3 tsp. dried) |
| 3 quarts | water |
| 4 ounces | orzo |
| 4 tsp | olive oil |
| 2 Tbsp | pine nuts |
| 1 cup | frozen peas |
| 8 ounces | boneless skinless chicken breast (cut into 1/2 inch cubes) |
| 1/4 cup | low-fat, low sodium chicken stock |
| 1/4 tsp | salt |
| 1 small | yellow squash (seeded and cut into strips) |
| fresh ground black pepper (to taste) |
Spray a large skillet lightly with olive oil. Place over medium-high heat and add the mushrooms. Cook, tossing frequently, until the mushrooms are well browned. The more caramelized the better the flavor will be. Add the tarragon to the mushrooms just as they are finished. Remove the mushrooms from the pan to a plate.
Place the water in a medium stock pot or large sauce pan over high heat. When the water is boiling add the orzo.
While the orzo is cooking add the olive oil to the large skillet and place over medium heat. Add the pinenuts and peas. Cook gently until the pinenuts just begin to turn brown and add the chicken breast.
Cook, tossing frequently, until the chicken breast loses all of its pink on the outside. Add the chicken stock and the salt.
Cook over medium heat for about 10 minutes. During this time the orzo should be done. Add about 1/4 cup of the pasta water to the skillet as the chicken cooks.
When the chicken is done add the yellow squash and toss well.
Drain the orzo and add it to the skillet. Cook for about 1 minute and serve.
Nutrition Facts
Serving size: about 2 cups | Servings 2
Calories 647 | Calories from Fat 187
Amount Per Serving (% Daily Value)
Total Fat 22g (33%) | Saturated Fat 3g (13%)
Monounsaturated Fat 10g | Trans Fat 0g
Cholesterol 65 mg (22 %) | Sodium 473 mg (20 %)
Total Carbohydrates 68g (23%) | Sugars 10g
Dietary Fiber 9g (35%) | Protein 46g
Vitamin A 34% | Vitamin C 40 % | Calcium 11% | Iron 34%
Vitamin K 30 mcg | Potassium 1871 mg | Magnesium 158 mg
"Time is an herb that cures all Diseases."
-Benjamin Franklin, Statesman
The refrigerator light goes on...
Tarragon can be very strong if you use too much of it. For each serving, a rule of thumb is about a half teaspoon or less of fresh and about 1/4 teaspoon or less of dried. If you’re making enough food for eight people or more you might want a little bit extra, but too much will make your dish taste bitter instead of it having that lovely aromatic flavor that tarragon imparts to a recipe.
