Description
Succulent high protein chicken orzo brings Mediterranean comfort to your dinner table with a perfect balance of tender chicken and hearty pasta. Protein-packed and deliciously seasoned, you’ll savor each comforting bite of this easy weeknight meal that satisfies hunger and delights taste buds.
Ingredients
Scale
Protein:
- 1 lb (450g) chicken breast, diced
Carbohydrates:
- 1 cup orzo pasta
- 1 medium onion, diced
Flavor Enhancers and Additional Ingredients:
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 2 cups chicken broth
- 1 cup cherry tomatoes, halved
- 1 cup spinach or kale, chopped
- 1/2 cup Parmesan cheese, grated (optional)
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Instructions
- Create a golden-brown texture on diced chicken by seasoning with paprika, salt, and pepper, then searing in a large skillet with olive oil until fully cooked, approximately 6-8 minutes. Transfer chicken to a separate plate.
- In the same skillet, caramelize onions until translucent, then introduce minced garlic and sauté until aromatic.
- Toast orzo in the skillet for 1-2 minutes, developing a nutty flavor profile.
- Gradually pour chicken broth into the skillet, allowing orzo to simmer and absorb liquid. Cover and cook for 8-10 minutes, stirring periodically until pasta reaches al dente consistency.
- Reintroduce cooked chicken to the skillet, then gently fold in juicy cherry tomatoes and fresh spinach. Continue cooking until spinach wilts and ingredients are thoroughly heated.
- Enhance the dish’s richness by incorporating grated Parmesan cheese, stirring to create a creamy texture. Taste and adjust seasonings as needed.
- Elevate presentation by sprinkling chopped fresh herbs like parsley or basil over the completed dish before serving.
Notes
- Swap chicken for tofu or tempeh to create a vegetarian version that maintains high protein content.
- Rinse orzo before cooking to remove excess starch and prevent clumping during preparation.
- Toast orzo briefly in olive oil to enhance its nutty flavor and improve overall dish texture.
- Choose low-sodium chicken broth to control salt levels and create a healthier meal option.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 480
- Sugar: 3g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 3g
- Protein: 36g
- Cholesterol: 90mg