1 cut pepper, cut
⅓ cup all-purpose flour
1 tsp garlic powder
1 lb chicken wings and thighs
¾ tsp salt, divided
½ tsp pepper
2 tbsp olive oil
14 ½ oz reduced-sodium chicken broth
1 ¼ cups orzo pasta, uncooked
2 cups fresh spinach, chopped
1 cup grape tomatoes, halved
3 tbsp lemon juice
2 tbsp fresh basil, minced
lemon wedges, optional
Mix flour and garlic powder together in a bowl.
Sprinkle with ½ teaspoon salt and pepper for taste.
Dip both sides of chicken in flour mixture to coat lightly.
Next, heat oil over medium heat in a large skillet.
Add in the chicken and cut red peppers to cook for 4 minutes on each side (the chicken) or until golden brown and is no longer pink.
Remove pan from oven.
Then, remove the chicken and peppers from pan, transfer to plate and set aside.
Bring broth to a boil in a large skillet and stir in orzo.
Lower heat to medium after 5 minutes, then stir in spinach, tomatoes, lemon juice, basil and remaining salt for 10 minutes.
Remove from heat and return chicken and peppers to the pan.
Spoon cooked broth over chicken, let cool and serve.
Sugar: 3g
:
Calcium: 44mg
Calories: 478kcal
Carbohydrates: 49g
Cholesterol: 58mg
Fat: 20g
Fiber: 3g
Iron: 3mg
Potassium: 595mg
Protein: 25g
Saturated Fat: 5g
Sodium: 539mg
Vitamin A: 1988IU
Vitamin C: 39mg
