Hen and pasta are two Free Meals staples at Slimming World – so we’ve introduced them collectively in a filling, flavour-packed meal that’s positive to change into a agency household favorite.
Preferrred for busy days, this recipe requires only one casserole dish and might be largely left alone to bake. Add it to your midweek menu to make dinnertime a doddle!
Hen orzo recipe video
Extra on the weblog: Uncover 5 of our hottest Slimming World rooster recipes
Hen orzo recipe
serves 4
FREE
prepared in 55 minutes
What you want:
low-calorie cooking spray
4 skinless and boneless rooster breasts
2 onions, chopped
1 massive carrot, finely diced
2 celery sticks, finely diced
2 crimson peppers, deseeded and chopped
3 garlic cloves, crushed
½ tsp dried chilli flakes
½ small pack recent parsley, stalks and leaves separated then chopped
1 tsp fennel seeds (optionally available)
2 x 400g cans chopped tomatoes
300ml scorching rooster inventory
300g dried orzo pasta
combined salad leaves dressed with balsamic vinegar, to serve
What you do:
1. Preheat your oven to 220°C/fan 200°C/gasoline 7.
2. Spray a big, flameproof, non-stick casserole dish with low-calorie cooking spray and put it over a medium-high warmth. Brown the rooster throughout for 3-4 minutes, turning midway. Take away the rooster and put aside.
3. Give the casserole dish one other spritz with the low-calorie cooking spray. Fry the onions, carrot, celery and peppers over a medium warmth for 8 minutes, stirring usually, till softened. Add the garlic, chilli flakes, parsley stalks and fennel seeds (if utilizing). Fry for one more 2 minutes, or till they begin to launch their aromas.
4. Pour over the tomatoes and inventory. Convey to the boil, stir by way of the orzo and nestle the rooster within the sauce. Bake uncovered for 20-25 minutes, or till the rooster is cooked by way of and the orzo is tender.
5. Raise out the rooster. Add many of the parsley leaves to the orzo and provides it a superb stir. Put the rooster again within the casserole dish and scatter over the remainder of the parsley leaves. Serve with the salad and high the whole lot with a twist of black pepper.
