HERBED CHICKEN, ORZO, AND ZUCCHINI

 1 cup dried orzo pasta

4 small skinless, boneless chicken breast halves (1 to 1 1/4 lbs total)

1 tbsp dried basil, crushed

3 tbsp olive oil

2 med zucchini, sliced 

2 tbsp red wine vinegar

1 tbsp snipped fresh dill weed

Lemon wedges for garnish, optional

Fresh dill sprigs for garnish, optional

Prepare orzo according to package directions, drain. Return to hot saucepan, cover and keep warm.

Meanwhiles, sprinkle chicken with basil. In a large skillet heat 1 tablespoon of the oil over medium heat. Add chicken; cook about 12 minutes or until no longer pink (150 degrees), turning once halfway through cooking. Remove chicken from skillet. Add zucchini to the skillet; cook and stir about 3 minutes or until crisp-tender.

In a medium bowl whisk together vinegar, the remaining 2 tablespoons  oil and the nipped dill weed. Add to the orzo; toss to coat.

Serve chicken with the orzo and zucchini. Garnish with lemon wedges and dill sprigs, if desired.

Yield: 4 servings of 1 chicken piece, 3/4 cup orzo and 1/2 cup zucchini Per serving: 390 calories, 12g total fat (2g saturated), 233 mg sodium, 35g carbs (3g fiber, 3g sugar), 33 g protein

Exchanges: 1 vegetable, 2 starch, 3.5 lean meat, 1 fat

file photo of this recipe