Description
This High Protein Chicken Orzo is a one-pot wonder packed with lean chicken, whole-wheat orzo, fresh vegetables, and bold seasonings. It’s quick to make, customizable, and perfect for meal prep.
Ingredients
Scale
Ingredients:
Protein
- 2 large boneless, skinless chicken breasts
- 1–2 tbsp olive oil
Orzo
- 1 cup whole-wheat orzo
Vegetables
- 1 onion, finely diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 2 cups spinach
Broth and Seasonings
- 2 ½ cups chicken broth
- 2 tbsp lemon juice
- Paprika, oregano, salt, and pepper (to taste)
Instructions
Step 1: Prepare Your Ingredients
- Dice the onion, mince the garlic, halve the cherry tomatoes, and rinse the spinach.
Step 2: Season and Sear the Chicken
- Pat chicken dry and season both sides with paprika, oregano, salt, and pepper.
- Heat a large skillet over medium-high heat, add olive oil, and sear chicken for 4–5 minutes per side until golden brown. Remove and set aside.
Step 3: Sauté the Veggies
- Reduce heat to medium, add onions and garlic, and sauté for 2–3 minutes.
- Add cherry tomatoes and cook until they soften (about 3–4 minutes).
Step 4: Cook the Orzo
- Stir orzo into the skillet and toast for a minute.
- Pour in chicken broth and stir. Return chicken to the skillet, nestling it into the orzo.
Step 5: Simmer and Incorporate Spinach
- Cover and simmer for 10–12 minutes, stirring occasionally.
- Stir in spinach in the last 2 minutes and add lemon juice.
Step 6: Check and Serve
-
- Ensure the chicken reaches an internal temperature of 165°F (75°C).
- Let rest for 5 minutes before serving.
Notes
- Searing chicken first locks in moisture and flavor.
- Toasting orzo before adding broth enhances its nutty flavor.
- Let the dish rest for 5 minutes before serving for the best taste.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 plate
- Calories: ~400 kcal
- Sugar: ~4g
- Sodium: ~600mg
- Fat: ~10g
- Saturated Fat: ~2g
- Unsaturated Fat: ~8g
- Trans Fat: 0g
- Carbohydrates: ~45g
- Fiber: ~6g
- Protein: ~35g
- Cholesterol: ~80mg