This Marry Me Chicken & Orzo Casserole Recipe Has Less Sodium & Fat by Melissa Vickers

I saw the recent posting of the marry me chicken and orzo casserole recipe and it looked so tasty. After reading the list of ingredients, however, I was quick to realize that the recipe as written wasn’t going to work for me. After a recent health scare last July (a heart attack is quite the wake-up call!), my husband and I have been doing what we can to watch how and what we eat, especially with respect to sodium and fat content. Thankfully, I have enough of my mom in me to modify recipes to make them work for what I want to eat – and what I have on hand.

The biggest sodium/fat culprits in this recipe are the chicken broth and the heavy cream, and there are reasonable substitutes for both. I used unsalted chicken stock with only 125mg of sodium (as compared to nearly eight times that for regular chicken broth) and unsweetened soy milk. I also subbed unsalted butter for the salted butter, and, just because we add mushrooms to everything, I added sliced mushrooms.

When I decided I’d give this chicken and pasta casserole recipe a try, I was sure I had a box of orzo pasta in my cabinet. Wrong. I did have a package of whole-wheat spaghetti though, and figured that might do for this recipe. I broke the spaghetti noodles into 1-inch pieces. The whole wheat just adds whole-grain goodness!

The other ingredients – sundried tomatoes, chicken breasts, garlic, pesto and Parmesan cheese – I used as listed. The result? Compared to the original Italian-inspired recipe, I reduced the sodium and fat content substantially. And, after dinner I asked my husband if he’d marry me based on that dish. “Sure!” Whew!

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Cuisine: Italian / American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 5

Ingredients

• 3 tablespoons sundried tomato oil (from the jar of sundried tomatoes)
• 2 large chicken breasts, cut into thin bite-sized strips
• 2 teaspoons dried Italian seasoning (divided)
• 8 ounces fresh mushrooms, sliced
• 1/3 - 1/2 cup oil-packed sundried tomatoes, chopped
• 2 tablespoons unsalted butter
• 3 cloves garlic, minced
• 1 cup whole-wheat spaghetti noodles, broken into 1-inch pieces
• 1 1/2 cups unsalted chicken broth
• 1 cup unsweetened soy milk
• 1/4 cup basil pesto
• 1/2 cup grated Parmesan cheese (divided)

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• Bench Scraper
• Cutting Board
• Chef Knife
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• Skillet
• Cast Iron Skillet
• Salt and Pepper
• Can Opener
• Grater
• Airtight Containers
• Pasta Bowls

Recipe Notes

• I used Kitchen Basics Unsalted Chicken Stock, but there are several brands on the market.

• If you don't like mushrooms, leave them out.

• For some spice, add in some crushed red pepper flakes.

• Store any leftovers in an airtight container in the fridge for up to four days.

Here’s how to make it:

1. Heat the sundried tomato oil in an oven-proof skillet over medium-high heat. Add chicken to hot oil in a single layer. Sprinkle with 1 teaspoon Italian seasoning. Cook until browned on both sides and just cooked through, about 3 to 5 minutes. Remove chicken to a plate.
2. Add mushrooms to skillet and cook 3 to 5 minutes.
3. Add butter, remaining Italian seasoning, garlic and spaghetti noodles. Cook, stirring, about 2 minutes or until noodles begin to lightly brown.
4. Add chicken broth. Bring to a boil and cook for about 4 to 5 minutes.
5. Add soy milk, pesto, chopped sundried tomatoes and 1/4 cup of the Parmesan cheese. Stir well to combine, then stir in the chicken and any juices it has released. Top with remaining Parmesan cheese.
6. Bake in a preheated 400-degree F oven for about 10 minutes. Let the casserole sit for at least 5 minutes before serving.

Nutrition Facts Per Serving

Calories: 271

Total Fat: 18.5g

Saturated Fat: 6.3g

Cholesterol: 55mg

Sodium: 177mg

Total Carbohydrate: 9g

Dietary Fiber: 1.4g

Total Sugars: 2g

Protein: 18.5g

Vitamin D: 50mcg

Calcium: 116mg

Iron: 1mg

Potassium: 284mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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