Chicken Orzo with Tomato and Artichoke Hearts

4 servings
Total Time: 30 minutes

Ingredients

• 8 ounces orzo, preferably whole-wheat
• 1 cup water
• 4 plum tomatoes, rough dice and divided into 2 equal quantities
• 3 garlic cloves
• 3 teaspoons chopped fresh marjoram
• 1 tablespoon red-wine vinegar
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil
• 4 boneless, skinless chicken breasts
• 1/4 teaspoon freshly ground pepper
• 1 8-ounce package frozen artichoke hearts, thawed
• 1/2 cup finely shredded Romano cheese

Preparation

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, ½ of the plum tomatoes, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just chunky.
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 until golden outside and no longer pink in the middle, about 5 minutes per side. Transfer to a plate and tent with foil to keep warm.
4. Pour the tomato sauce into a pan and bring to a boil. Measure out 1/2 cup tomato sauce to a small bowl. Add the remaining tomatoes to the pan along with the orzo, artichoke hearts and 1/2 of the 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.

Nutrition

Per serving: 457 calories; 12 g fat ( 3 g sat , 6 g mono ); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.