Nutrition Facts
Asparagus, chicken and spinach Orzo
Amount Per Serving
Calories 401
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 76mg25%
Sodium 261mg11%
Potassium 817mg23%
Carbohydrates 45g15%
Fiber 4g17%
Sugar 4g4%
Protein 34g68%
Vitamin A 2800IU56%
Vitamin C 25mg30%
Calcium 94mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Asparagus, chicken and spinach Orzo
A hearty bowl of Autumn.
Servings: 4
Calories: 401kcal
Equipment
- Non-stick frying pan
Ingredients
- 4 tsp olive oil
- salt
- pepper
- 2 chicken breasts chopped into bite-sized pieces
- 2 banana shallots chopped
- 2 cloves of garlic crushed
- 200 g orzo
- 100 ml chicken stock
- 1 bunch of asparagus washed and trimmed and cut into pieces
- 1 lemon zest and juice
- 115 g baby spinach
- 3 tbsp grated parmesan plus extra for serving
Method
- Heat 2 tsp olive oil in a large non-stick frying pan. Season the chicken and add to the pan, frying until golden all over. Remove with a slotted spoon and set to one side.
- Add another 2 tsp olive oil to the pan and sauté the shallots and garlic for a couple of minutes, until starting to soften. Add the orzo, give it a good stir and then add the stock. Bring to the boil, cover and simmer for five minutes.
- Add the asparagus, put the lid back on and simmer for another five minutes.
- Add the lemon juice and zest, cooked chicken and the spinach and cook for a further few minutes until the chicken is cooked through and the spinach is just wilted.
- Stir through the parmesan and serve with extra on the side.
Nutrition
Calories: 401kcal | Carbohydrates: 45g | Protein: 34g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 76mg | Sodium: 261mg | Potassium: 817mg | Fiber: 4g | Sugar: 4g | Vitamin A: 2800IU | Vitamin C: 25mg | Calcium: 94mg | Iron: 2mg