Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
19
Moderate
Nutrition per serving
Calories549.9 kcal (27%)
Total Fat23.8 g (34%)
Carbs42.1 g (16%)
Sugars6.8 g (8%)
Protein42.1 g (84%)
Sodium742.8 mg (37%)
Fiber7.9 g (28%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
3chicken breasts
large, 6 thin chicken breast sliced thin lengthwise
1 Tbspolive oil
4 cupschicken stock
16 ozorzo
use a very good brand
3 cupsbaby spinach leaves
loosely packed, coarsely chopped
16 ouncescherry tomatoes
or grape
5garlic cloves
medium, minced, or 1/2 tsp garlic powder
⅔ cupparmesan cheese
freshly grated or shredded
1 tspfine sea salt
plus more to season chicken
1 tspblack pepper
freshly cracked, plus more to season chicken
½ tspdried oregano
1 ½ cupsshredded mozzarella cheese
Instructions
Step 1
If chicken breasts are thick, slice lengthwise to make thinner, flat breasts.
Step 2
Brine boneless skinless chicken breasts in water seasoned with garlic salt, pepper, and thyme. Brine for anbout 4 hours. Remove chicken from brine and use paper towels to pat dry.
Step 3
Preheat the oven to 350 degrees. Spray a 9×13 casserole dish with nonstick spray or grease with butter.
Step 4
Season both sides with garlic salt, pepper, and thyme. Set a large skillet over medium heat and add olive oil. Sautee chicken breast for about 6 minutes per side or until golden brown.
Step 5
While chicken browns, assemble the Casserole – Into the prepared 9×13 casserole, add orzo, chicken stock, spinach, tomatoes, garlic, salt and pepper. Lay the browned chicken breasts on top of orzo and vegetables. Sprinkle Parmesan cheese on top. Cover pan tightly with aluminum foil and place in preheated oven.
Step 6
Bake at 350 degrees F for 40-45 minutes or until the orzo is tender.
Step 7
Remove casserole from oven and carefully remove foil. Test orzo to make sure it is done. Sprinkle half of dish with grated Italian cheese blend. Return casserole to oven and turn on broiler. Broil for 3-5 minutes until cheese is lightly browned and bubbly. DO NOT LEAVE CASSEROLE UNATTENDED. Once the cheese is melted, remove from oven and let it rest for 10 minutes before serving.
