Chicken Orzo Casserole
Chicken Orzo Casserole - Protein rich soul food from the oven
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.
(Percentage of daily recommendation)
| Calorie | 388 cal. | (18 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 5 μg | (8 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 27.2 mg | (227 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 782 mg | (20 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 354 mg | |||
| Cholesterol | 120 mg | |||
| Complete sugar | 14 g |
Ingredients
- 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.)
Preparation steps
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.
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.
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.
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.
Remove pasta casserole with chicken from oven and garnish with pomegranate seeds, orange fillets and basil.
