Chicken Thighs with Orzo and Kale
A one-pot dish is a great weeknight meal that leads to easy clean up. It includes whole grains, protein and plenty of vitamins due to the power of kale. Also, chicken thighs may have a poor reputation due to being dark meat, but that just adds extra moisture to the dish itself.
1 1/2 teaspoons dried thyme
· 1 1/2 teaspoons ground cumin
· 1/4 teaspoon salt
· 1/4 teaspoon pepper
· 4 large boneless, skinless chicken thighs
· 2 tablespoons extra-virgin olive oil, divided
· 1 medium onion, sliced
· 8 ounces mushrooms, sliced
· 1 cup whole-wheat orzo pasta
· 2 cloves garlic, minced
· 4 cups kale, stems removed and chopped
· 2 cups reduced-sodium chicken broth
2 tablespoons fresh lemon juice (about a half a lemon) – zest if possible.)
Combine thyme, cumin, salt and pepper in a small bowl. Sprinkle both sides of chicken with half of the spice mixture.
Heat 1 tablespoon oil in a large, heavy skillet, such as cast-iron, over medium-high heat. Add chicken and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
Add the remaining 1 tablespoon oil, onion, and mushroom to the pan; cook, stirring frequently, until beginning to soften, 3 to 5 minutes.
Stir in orzo and garlic; cook, stirring frequently, until the couscous is lightly toasted, 1 to 2 minutes.
Add kale and the remaining spice mixture; cook, stirring, until the kale begins to wilt, 1 to 2 minutes.
Pour in broth and any juices from the chicken on the place. Then nestle the chicken into the orzo mixture.
Reduce the heat to medium-low, cover and cook until the chicken is cooked through and the orzo is tender, about 12 to 15 minutes.
Stir in lemon juice and zest. Serve.
Per serving (1 thigh & ¾ cup pasta): 414 calories; 16 g fat ( 3 g sat ); 76 mg cholesterol; 38 g carbohydrates; 29 g protein; 4 g fiber; 517 mg sodium;
Nutrition Bonus: Vitamin A (207% daily value), Vitamin C (140% dv), Iron (23% dv),