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Looking for a flavorful, heart-healthy meal that’s easy to prep and low in sodium? This Chicken Orzo with Sun-Dried Tomatoes is packed with Mediterranean-inspired ingredients and fits perfectly into the DASH diet to help lower blood pressure.
Why This Recipe Supports a Heart-Healthy Lifestyle
If you’re following the DASH (Dietary Approaches to Stop Hypertension) diet, you’re probably on the lookout for meals that are:
- Low in sodium
- Rich in fiber
- High in potassium and magnesium
- Full of flavor without added salt
This recipe checks all those boxes with:
- Whole-wheat orzo for fiber and magnesium
- Chicken breast for lean protein
- Sun-dried tomatoes and plum tomato for potassium and flavor
- Artichoke hearts for added fiber
- Fresh herbs and a zesty tomato vinaigrette for a big flavor punch without sodium overload
With only 377mg of sodium per serving, this is a great low sodium dinner idea for anyone managing high blood pressure.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Sheet-Pan Salmon with Potatoes & Peppers Recipe
Prep time: 25 minutes
Total Time: 25 minutes
Serves: 4 servings
Ingredients
8 oz whole-wheat orzo
1 cup water
½ cup chopped sun-dried tomatoes (not oil-packed), divided
1 medium plum tomato, diced
1 garlic clove, peeled
3 tsp chopped fresh marjoram, divided
1 Tbsp red wine vinegar
2 tsp + 1 Tbsp extra virgin olive oil
4 boneless, skinless chicken breasts (1–1¼ lbs)
¼ tsp salt
¼ tsp freshly ground black pepper
1 (9 oz) package frozen artichoke hearts, thawed
½ cup finely shredded Romano cheese, divided
Instructions
- Cook the Orzo – In a large saucepan of boiling water, cook orzo according to package directions (about 8–10 minutes). Drain and rinse.
- Blend the Tomato Sauce – In a blender, combine 1 cup water, ¼ cup sun-dried tomatoes, the plum tomato, garlic, 2 tsp marjoram, vinegar, and 2 tsp olive oil. Blend until mostly smooth with a few chunks remaining.
- Cook the Chicken – Season the chicken with salt and pepper. In a large skillet, heat 1 Tbsp olive oil over medium-high. Cook chicken for 3–5 minutes per side, until golden and cooked through. Set aside and cover with foil.
- Finish the Sauce & Pasta – Pour the tomato sauce into the skillet and bring to a boil. Reserve ½ cup of the sauce in a small bowl. To the skillet, add remaining ¼ cup sun-dried tomatoes, cooked orzo, artichoke hearts, and 6 Tbsp cheese. Stir and cook 1–2 minutes until heated through.
- Plate & Serve – Divide orzo mixture onto 4 plates. Slice chicken and place on top. Drizzle with reserved sauce and sprinkle with remaining cheese and marjoram.
Nutrition Information (Per Serving) – 3 oz. chicken & 1 cup pasta
Calories: 456
Total Fat: 12g
Sodium: 377mg
Total Carbohydrates: 54g
Sugars: 4g
Protein: 36g
Dietary fiber: 10g
Potassium: 786mg
Magnesium: 145mg
Tips for Customizing
- Vegetarian? Swap chicken for white beans or grilled tofu.
- Need more greens? Toss in spinach or kale during the final minute of cooking.
- Dairy-free? Use nutritional yeast instead of Romano cheese.
- Meal prep? Cook everything ahead, store sauce and chicken separately, and assemble just before serving.
Save It for Later on Pinterest!
Pin this recipe if you’re looking for:
- Easy DASH diet dinner recipes
- Low sodium meal ideas
- Heart-healthy recipes your whole family will love
Lowering your blood pressure doesn’t mean sacrificing flavor. This chicken orzo recipe with sun-dried tomatoes brings bold taste, satisfying textures, and balanced nutrition — all while staying under 400mg of sodium per serving. Add it to your weekly rotation for a meal that’s good for your heart and your taste buds.
