Skillet Chicken with Orzo & Tomatoes
In this healthy chicken recipe, chicken thighs are infused with lemon, garlic and fresh herbs and paired with orzo that's perfectly al dente. Charred tomatoes and onions add full flavor to complete this easy, one-skillet dinner. The recipe calls for red onion and cherry tomatoes but you can also use yellow onion and Roma or chopped vine-ripened tomatoes. Capers can also be substituted for Kalamata olives. Chicken thighs are fattier than chicken breasts but they pack a high protein punch. Onions and tomatoes are a great source of disease-fighting antioxidants and vitamins A & C.
Makes: 4 servings
Time to cook: 60 minutes (30 min prep, 30 min cook)
Ingredients
4 (6 ounce) bone-in, skin-on chicken thighs
¼ cup fresh lemon juice, plus more for serving
3 cloves garlic, minced
1 tablespoon chopped fresh rosemary
2 teaspoons chopped fresh oregano, plus more for garnish
½ teaspoon crushed fennel seeds
3 tablespoons extra-virgin olive oil, divided
½ teaspoon salt
½ teaspoon ground pepper
1 large red onion, sliced (¼-inch)
1 pint cherry tomatoes
1 cup uncooked orzo
⅓ cup pitted Kalamata olives
1 ½ cups unsalted chicken broth
Chopped fresh flat-leaf parsley for garnish
Cooking Instructions
1. Combine chicken, lemon juice, garlic, rosemary, oregano, fennel seeds and 2 tablespoons oil in a large zip-top plastic bag. Seal the bag; refrigerate for 25 to 30 minutes.
2. Remove the chicken from the marinade and pat dry (discard marinade). Sprinkle the chicken evenly with salt and pepper. Heat the remaining 1 tablespoon oil in a 10-inch cast-iron skillet over medium-high heat. Arrange the chicken, skin-side down, in the pan; cook, undisturbed, until browned and crispy, about 7 minutes. Flip and cook until browned on other side, about 4 minutes. Transfer to a plate. (The chicken will not be cooked through.) Do not wipe the pan clean.
3. Add onion and tomatoes to the pan; cook over medium-high heat, stirring occasionally, until the onion is charred and the tomatoes are blistered, about 5 minutes.
4. Preheat oven to broil with rack in center position. Add orzo and olives to the mixture in the skillet; stir to combine. Stir in broth. Bring to a boil over medium-high heat. Reduce heat to medium-low and nestle the chicken, skin-side up, into the mixture. Cover and simmer over medium-low heat until the orzo is al dente and a thermometer inserted into the thickest portion of chicken registers 165°F, 14 to 15 minutes.
5. Remove from heat; let stand, covered, for 5 minutes. Uncover and broil until the chicken skin is crisp, 2 to 3 minutes. Garnish with parsley, oregano and a squeeze of lemon juice, if desired. Serve immediately.
Nutrition per serving
641 calories; 37 grams fat; 8 grams saturated fat; 44 gramscarbohydrates; 3 grams dietary fiber; 6 grams sugar; 32 grams protein; 703 milligrams sodium.
Recipe by Liv Dansky, Eatingwell.com
