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Chicken & Orzo

This is perfect to pop into Tupperware and have for lunch. It is a well balanced meal including: lean protein, carbohydrates and fats. Orzo is rice-shaped pasta so cooks very quickly.


Serves 1

Ingredients:

1 chicken breast

60g orzo

30g olives, roughly chopped

1tbsp. green pesto

30g artichokes (in jar), roughly chopped

6 cherry tomatoes, halved

1 pepper, deseeded & cut into chunks

30g low-fat feta, cubed

1tbsp. fresh parsley, roughly chopped

black pepper


Method:

1). Preheat the oven to 180/Gas Mark 5. Place the chicken breast onto an ovenproof tray and season with salt and pepper, coat with a little olive oil or Frylight.

2). Cut the peppers and tomatoes, season, coat with some olive oil or Frylight and place on the same tray with the chicken.

3). Place into the oven for 35 minutes.

4). Meanwhile, cook the orzo as per packet instructions. Once cooked add the chopped olives, artichokes, feta, parsley and pesto.

5). When the chicken, peppers and tomatoes are cooked remove from the oven and slice the chicken. Add to the orzo mixture.

6). Enjoy immediately or add to Tupperware and enjoy on-the-go!

Nutritional Composition (per serving):

Energy (kcal): 686

Fat (g): 24

Saturates (g): 5.5

Carbohydrates (g): 57

Sugars (g): 12

Protein (g): 57


The Sports Chef

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