Using thin chicken tenders for this recipe cuts meal cooking time to 10 minutes. A touch of lemon juice brightens the garlicy sauce for this dish.
I added broccolini to orzo for a simple side dish. Broccolini is similar to broccoli but has smaller florets and is sweeter than broccoli. It also cooks faster. Orzo is rice-shaped pasta that works well in this recipe.
HELPFUL HINTS:
Four crushed garlic cloves can be used instead of crushed garlic.
Any short cut pasta such as elbow or penne can be used instead of orzo.
Broccoli can be used instead of broccolini.
Cut chicken lengthwise if it is more than 1/2-inch thick.
COUNTDOWN:
Prepare all the ingredients.
Place water for orzo on to boil.
Make chicken.
Boil orzo.
Microwave broccolini.
Drain orzo and add broccolini.
SHOPPING LIST:
To buy: 3/4 pound chicken tenderloin, 1 jar minced garlic, 1 lemon, 1/2 pound broccolini and 1 box orzo.
Staples: butter, canola oil, salt and black peppercorns.
Lemon Garlic Chicken
1 tablespoon butter
2 teaspoons canola oil
2 teaspoons minced garlic
3/4 pound chicken tenders cut to 1/2-inch thick.
Zest from 1 lemon
1 tablespoon lemon juice
Salt and freshly ground black pepper
Add butter to a medium-size nonstick skillet and cook until it starts to turn brown. Add the oil and garlic. Add the chicken and saute 3 minutes. Turn chicken over, cover with a lid and saute another 3 minutes. A meat thermometer should read 160 degrees. Divide in half and place on two dinner plates. Add zest and lemon juice to the sauce in the skillet. Add salt and pepper to taste. Spoon sauce over the chicken. Reserve skillet for the broccolini.
Per serving: 305 calories (44 percent from fat), 14.8 g fat (4.9 g saturated, 5.7 g monounsaturated), 142 mg cholesterol, 38.8 g protein, 2.5 g carbohydrates, 0.2 g fiber, 139 mg sodium.
Broccolini and Orzo
1/2 pound broccolini, cut into 1 to 2-inchpieces, about 4 cups
1/4 pound orzo, about 3/4 cup
2 teaspoons canola oil
Place a large saucepan 3/4 filled with water on to boil. When rapidly boiling add the orzo and boil 8 minutes. Meanwhile, place broccolini in a microwave safe bowl. Cover with a plate or plastic wrap. Microwave on high 3 minutes. Add to the reserved skillet and saute over medium heat for one minute. Drain orzo and add broccolini and oil. Toss well. Add salt and pepper to taste. Serve on the dinner plates with the chicken.
Yield 2 servings.
Per serving: 288 calories (18 percent from fat), 5.8 g fat (0.5 g saturated, 3.0 g monounsaturated), no cholesterol, 10.5 g protein, 49.7 g carbohydrates, 4.6 g fiber, 39 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.