Summer is so much fun at the grocery store thanks to the variety of fruits and veggies on sale! This week, asparagus was my veg of choice. Full of antioxidants, high in fiber, low in Calories and carbohydrates, and yummy: asparagus is an easy crowd-pleaser that cooks in a flash. Pair it with a high-fiber starch for digestion and diabetes management and a low-fat protein for heart health to complete a healthy, well-rounded meal.
The tomatoes were sweet enough and the feta salty enough that seasoning was a breeze and didn’t require any salt or sauce. Check out what I put together last night:
Chicken, asparagus, and orzo:
1 lb boneless skinless chicken breast
1 cup of whole wheat orzo (uncooked)
1 bundle of asparagus, chopped in 1-inch pieces
1 large tomato, chopped
1/2 cup feta cheese
2 Tbl. olive oil
1 Tbl. dried basil
Spray saute pan with cooking spray, season chicken with dried oregano to taste, and cook on medium heat until browned (165 degrees farenheit). While chicken is cooking, boil whole wheat orzo per instructions on the box. Add chopped asparagus to the boiling water and orzo for the last 3-5 minutes. Drain orzo and asparagus. Combine orzo, asparagus, chopped tomatoes, feta, olive oil, and dried basil in a bowl and serve!
Don’t like asparagus or tomatoes, any non-starchy vegetables can be used in this dish for color, vitamins, minerals, and antioxidants for cancer protection. There are lots of vegetbles in season during the summer, so take your pick! What will you add to your dinner?