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Nutrition Facts
Serving Size 1 (415g) Recipe makes 4 servings
Calories 433
Calories from Fat 136		(31%)
Amount Per Serving		%DV
	Total Fat 15.1g	23%
	Saturated Fat 3.3g	16%
	Monounsaturated Fat 4.8g
	Polyunsaturated Fat 5.3g
	Trans Fat 0.1g
Cholesterol 46mg		15%
Sodium 318mg		13%
Potassium 571mg		16%
Total Carbohydrate 49.2g		16%
	Dietary Fiber 5.9g	23%
	Sugars 1.8g
Protein 26.7g		53%
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Zesty Chicken With Orzo (For Freezer Menus)

Recipe #258504 | 35 min | 10 min prep | add private note

⁽⁰⁾ RATE IT NOW Print Recipe

By: Troicook
Oct 12, 2007

A recipe inspired by Betty Crocker, modified to be used by my friends and me in our once-a-month freezer meal prep. The ingredients are pre-assembled, frozen, then cooked fresh the night you want them. For the frozen vegetables, I find that a pre-made combination of broccoli, cauliflower and carrots works well, but any veggies that would cook in the same amount of time would work fine. Orzo is a fun pasta many people have never tried - it comes out very creamy in this recipe.

SERVES 4 (change servings and units)

Ingredients

For pre-assembly

4 chicken breast halves
1 lb frozen mixed vegetables
3 tablespoons zesty Italian dressing (I like Wishbone)
1 cup orzo pasta

At time of cooking

1 tablespoon vegetable oil
16 ounces low sodium chicken broth
1 cup water
1/8 teaspoon fresh coarse ground black pepper

Directions

1
Add chicken to a 1 qt freezer bag, vegetables and 3T dressing to a second qt bag, and pasta to a snack size bag. Squeeze out air, seal, and label with a Sharpie marker. Place in freezer.
2
Remove the bags from the freezer and defrost when you are ready to prepare the meal.
3
Heat oil in skillet over med-high. Cook chicken in oil, turning once, for about 10 minutes until brown on both sides. Remove from skillet and keep warm.
4
Add broth and water to skillet; heat to boiling. Stir in pasta; heat to boiling. Cook uncovered about 9 minutes, stirring occasionally. Stir in vegetables and dressing.
5
Add chicken; sprinkle with pepper. Heat to boiling; reduce heat. Simmer uncovered about 5 minutes or until vegetables are crisp-tender and the chicken juices are no longer pink.