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  • Writer's pictureSoyfoodscouncil

Chicken Fricassee with Edamame and Orzo

Edamame provide a nice counterpoint to the rich creamy sauce, which is absorbed up by the orzo. Edamame is also a perfect side dish to pork or beef.

Ingredients 4 (4-ounce) skinned, boned chicken breast halves

½ teaspoon salt

¼ teaspoon black pepper

2 teaspoons butter

¾ cup chopped green onions

½ cup diced carrot

½ cup diced ham

2 garlic cloves, minced

1 cup fat-free, less-sodium chicken broth

½ cup Chardonnay or other dry white wine

1 cup Edamame

2/3 cup whipping cream

3 cups hot cooked orzo (about 1 ½ cups uncooked rice-shaped pasta)

¼ cup chopped fresh parsley

Instructions Sprinkle chicken with salt and pepper. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan.Add onions, carrot, ham, and garlic to pan; sauté 4 minutes or until lightly browned. Stir in broth and wine, scraping to loosen browned bits.Return chicken to pan; bring to a boil. Add Edamame. Cover, reduce heat, and simmer 10 minutes or until chicken is done.Remove chicken from pan with a slotted spoon; keep warm. Add whipping cream; cook, uncovered, over medium heat 8 minutes.Spoon ¾ cup orzo onto each of 4 plates. Top each with 1 chicken breast half, 1/3 cup sauce, and 1-tablespoon parsley.


CALORIES 527 (24% from fat); FAT 14.3g (sat 7.1g, mono 4.3g, poly 1.5g); PROTEIN 39.6g; CARBOHYDRATE 57.7g; FIBER 2.8g; CHOLESTEROL 105mg; IRON 4.4mg; SODIUM 726MG; CALCIUM 68mg

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