Lemon-Roasted Chicken with Arugula Salad and Dilled Orzo

Prep: 15 minutes Total: 35 minutes

Work on the orzo and salad while the chicken roasts -- the whole meal will hit the table in about a half hour. When cut into small pieces and roasted at high heat, even bone-in chicken cooks quickly. Buy a cut-up chicken, and divide the breast halves into two at home.

Ingredients

Serves 4.

• 1 chicken (about 3 1/2 pounds), cut into 10 pieces
• 6 garlic cloves, smashed
• 2 lemons, quartered
• 1 teaspoon dried oregano
• 3 tablespoons plus 1 teaspoon olive oil
• Coarse salt and ground pepper
• 1 cup orzo
• 1/2 teaspoon dried dill
• 2 tablespoons red-wine vinegar
• 3 bunches arugula (12 to 16 ounces total), thick stems removed, washed well

Directions

1. Preheat oven to 450 degrees. Set a large saucepan of water to boil.
2. On a large rimmed baking sheet, toss together chicken, garlic, lemons, oregano, and 1 teaspoon oil; season with salt and pepper. Roast chicken, skin side up, until golden and cooked through, 25 to 30 minutes.
3. Meanwhile, generously salt boiling water. Add orzo, and cook until al dente; drain well, and return to saucepan. Add dill and 1 tablespoon oil; season with salt and pepper, and mix gently to combine.
4. In a large bowl, whisk together vinegar and remaining 2 tablespoons oil; season with salt and pepper. When chicken and orzo are ready, add arugula to bowl; toss to coat. Drizzle chicken with pan juices, and serve with lemon wedges, orzo, and arugula salad.

15 Minute Fajitas

2 servings

You will need:

2 boneless,skinless chicken breasts(sliced into strips)

chopped bell pepper/onion,(about 1/2 cup each)

low-sodium fajita seasoning packet

1 can fat-free refried beans

whole-wheat tortillas

Stir fry the chicken in about 2 table spoons of olive oil until thouroughly cooked. Add the peppers and onions along with the fajita seasoning packet and about 1/2 cup of water. Simmer for a minute or two. Have the tortillas warmed and the refried beans heated. Spread the chicken,onions, and peppers onto the tortilla. Add a tblsp. of the refried beans and garnish with fat free cheese or sour cream if you like.

You can vary this recipe to include beef, shrimp, tomatoes, or mushrooms. Use your imagination!

Healthy Chicken Foil Dinner

Chicken Breast/Tenderloins
Zucchini, diced
Tomatoes, diced
Extra Virgin Olive Oil
Salt and Pepper to taste
Lemon Pepper
Oregano
Potatoes (diced VERY small)
Shredded mozzarella cheese

375^o F for about 35 min or until chicken is no longer pink in the middle

Lay your foil down and drizzle E.V.O.O. down on it, then compile these ingredients to taste. You can add whatever spices you want, Walter and I change it up every time. This is diet-worthy and tastes great! We didn’t originally do potatoes and still like it a lot. It’s just an idea, but something to consider for sure! In fact, you could even just cook this over the stove without the potatoes and it would be good too. It's foil dinners, so everything here is by eye and change change up according to how much you like of everything.