Low-Cal Baking

Chicken Orzo Casserole

5
Average: 5 (2 votes)
(2 votes)
Chicken Orzo Casserole

Chicken Orzo Casserole - Protein rich soul food from the oven

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Health Score:
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
388
calories
Calories

Healthy, because

Even smarter

Nutritional values

The tender Chicken meat provides us with a lot of protein, which we need, among other things, to build muscle. Dried fruit contains the swelling agent pectin, which has a positive effect on cholesterol levels.

If you can't get Risoni pasta, you can also use other whole-grain pasta for the pasta casserole with chicken: Fusilli or penne are also well suited.

1 serving contains
(Percentage of daily recommendation)
Calorie388 kcal(18 %)
Protein50 g(51 %)
Fat7 g(6 %)
Carbohydrates29 g(19 %)
Sugar added1 g(4 %)
Roughage6.6 g(22 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E1.6 mg(13 %)
Vitamin K5 μg(8 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin27.2 mg(227 %)
Vitamin B₆0.8 mg(57 %)
Folate32 μg(11 %)
Pantothenic acid1.7 mg(28 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C26 mg(27 %)
Potassium782 mg(20 %)
Calcium72 mg(7 %)
Magnesium78 mg(26 %)
Iron3.4 mg(23 %)
Iodine2 μg(1 %)
Zinc2.9 mg(36 %)
Saturated fatty acids1.2 g
Uric acid354 mg
Cholesterol120 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
4 chicken breast fillets (about 4 oz)
salt
peppers
Curry powder
4 soft apricots
2 Dried dates (without pit)
½ onion
1 garlic clove
2 Tbsps olive oil
16 ozs Orzo
14 ozs Vegetable broth
1 Cinnamon stick
1 generous pinch Raw cane sugar
2 Tbsps lemon juice
1 Organic orange
1 handful basil leaves
1 oz Pomegranate seed (2 TBSP.)
How healthy are the main ingredients?
olive oilsaltoniongarlic clove

Preparation steps

1.

Rinse meat, pat dry, season with salt, pepper and curry. Cut apricots and dates into small pieces. Peel and finely dice onion and garlic. Heat oil in a pan. Sauté onion and garlic in it for 4 minutes over medium heat.

2.

Add apricots and dates and cook for 3 minutes. Add orzo, broth and 8 oz. water, season with cinnamon stick, salt, pepper, 1 pinch sugar, and lemon juice, bring to a boil, and then pour into a baking dish.

3.

Place the chicken breast fillets on the pasta and cook the pasta casserole with chicken in a preheated oven at 200 °C / 400 ˚F for 30-40 minutes.

4.

In the meantime, peel orange so that all white is removed; cut out fruit fillets between separating skins, reserving juice. Wash basil and shake dry.

5.

Remove pasta casserole with chicken from oven and garnish with pomegranate seeds, orange fillets and basil.