From Spring 2014 Living Well with Diabetes pg 3
INGREDIENTS
1 Tbsp olive oil
1 lb boneless, skinless chicken breast, cut into 1-inch pieces
1 can (14.5 oz) no-salt-added diced tomatoes (optional)
1 bag (12 oz) frozen mixed vegetables
1 cup water
3/4 cup orzo
1 tsp Italian seasoning
DIRECTIONS
1. Warm oil in nonstick skillet over low heat. Cook chicken 6 minutes, or until done.
2. Stir in tomatoes (if using), vegetables, water, orzo, and seasoning. Bring to a boil. Reduce heat to low, and cover. Simmer 20 minutes, or until orzo is tender.
3. Divide among 4 plates and serve.
Servings: 4
Per serving: 352 calories, 5.5 g fat, 0.5 g saturated fat, 31 g protein, 43 g carbs, 6 g fiber, 30 mg sodium.
