Chicken and mushroom orzo “risotto”
Winter is a critical time to eat healthy foods, which can keep your immune system in tip-top shape to fend off viruses. Many fruits and vegetables support a healthy immune system.
Researchers have concluded there are a variety of micronutrients important for supporting a healthy immune system. They’re all familiar: vitamin A, B, C, D, E, iron, selenium and zinc.
You can get vitamin A from fresh fruits and vegetables like carrots; vitamin C from citrus, strawberries and tomatoes; and vitamin E from nut butters.
Eating salmon, tuna, egg yolks, mushrooms or fortified dairy products can help your body produce vitamin D. Zinc, iron and selenium can be found in whole grains, meat, nuts and beans.
Four of the nutrients necessary to maintain a healthy immune system (vitamin D, selenium and B vitamins and zinc) can be found in mushrooms. Try this healthy comfort dish made with mushrooms this winter.
Roasted Chicken Thighs and Veggies with Mushroom Orzo Risotto
Recipe courtesy of Emily Weeks of “Zen and Spice”
Cook time: 50 minutes
Total time: 1 hour, 10 minutes
- 8 boneless, skinless chicken thighs
- salt, to taste
- pepper, to taste
- 6 tablespoons unsalted butter
- 16 ounces crimini mushrooms, quartered
- 3 zucchinis, sliced in half moons
- 3 large carrots, thinly sliced
- 4 sprigs fresh rosemary, leaves removed and roughly chopped
- 4 cloves garlic, minced
- 4 cups chicken or vegetable broth
- 1 tablespoon unsalted butter
- 1 tablespoon extra-virgin olive oil
- 1 small yellow onion, diced
- 2 garlic cloves, minced
- 16 ounces crimini mushrooms, finely chopped
- 1 cup uncooked orzo pasta
- 1/8 teaspoon black pepper
- 1/3 cup white wine or cooking wine
- 1/3 cup shredded Parmesan cheese
- To make chicken: Preheat oven to 450° F.
- Pat chicken dry. Season with salt and pepper, to taste. Melt butter in large skillet over medium-high heat. Sear chicken until browned, 4 to 5 minutes on each side.
- In large bowl, toss mushrooms, zucchini, carrots, garlic and rosemary. On large baking sheet, spread vegetables. Nestle chicken into vegetables. Drizzle with butter and juices from pan.
- Bake 20 minutes until chicken is cooked through and vegetables are tender.
- While the chicken and vegetables are in the oven, warm the broth in a small pot over medium-low heat.
- Using skillet from chicken, add butter and olive oil over medium heat. Add onion, garlic and mushrooms. Cook, stirring occasionally, until onions soften, 3 to 4 minutes.
- Add orzo and black pepper. Stir and cook 2 minutes. Add white wine and cook until evaporated, about 1 minute.
- Add warm broth to orzo 2/3 cup at a time, stirring until liquid is absorbed. Repeat with remaining broth, waiting until last batch is absorbed before adding more. Remove from heat and stir in Parmesan.
- Serve in individual bowls with chicken and roasted vegetables atop mushroom orzo risotto.
Find more ways to add mushrooms to meals at mushroomcouncil.com.