Description
This High Protein Chicken Orzo recipe is a delicious and nutritious one-pot meal combining tender chicken breast, al dente orzo pasta, and fresh vegetables simmered in flavorful chicken broth. Enhanced with the brightness of lemon juice and herbs, it’s perfect for a satisfying lunch or dinner packed with protein and wholesome ingredients.
Ingredients
Scale
Pasta
- 1 cup orzo pasta
Chicken and Vegetables
- 1 lb chicken breast, diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup spinach, chopped
- 1 can (15 oz) diced tomatoes, drained
Liquids and Seasonings
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 cups chicken broth
- 1 lemon, juiced
Garnish
- Fresh parsley, chopped for garnish
Instructions
- Cook the Orzo: Begin by boiling water in a large pot. Add the orzo pasta and cook according to package instructions until al dente, usually around 8-10 minutes. Drain and set aside.
- Cook the Chicken: In a skillet, heat olive oil over medium heat. Add the diced chicken breast and season with salt and pepper. Cook until the chicken is browned and fully cooked, about 5-7 minutes. Remove from the skillet and set aside.
- Sauté Aromatics: In the same skillet, add the chopped onion and sauté until translucent, about 3-4 minutes. Then add the minced garlic and diced bell pepper, cooking for an additional 2-3 minutes until fragrant and softened.
- Add Vegetables and Herbs: Stir in the chopped spinach, drained diced tomatoes, and dried oregano. Cook until the spinach wilts, roughly 2-3 minutes.
- Simmer with Broth: Pour in the chicken broth and bring everything to a simmer. Once simmering, return the cooked chicken to the skillet. Allow all ingredients to heat through for about 5 minutes to meld flavors.
- Combine Orzo and Lemon Juice: Add the cooked orzo to the chicken and vegetable mixture, then pour in the fresh lemon juice. Stir thoroughly to combine all flavors. Taste and adjust seasoning with extra salt or pepper if needed.
- Serve and Garnish: Serve the High Protein Chicken Orzo hot, garnished generously with freshly chopped parsley for a bright, herbal finish.
Notes
- For a lower sodium option, use low-sodium chicken broth and reduce the added salt.
- You can substitute spinach with kale or Swiss chard for a different leafy green flavor.
- To make this recipe gluten-free, use gluten-free orzo pasta or substitute with quinoa.
- Leftovers keep well in the refrigerator for up to 3 days and reheat nicely on the stovetop or microwave.
- Add a pinch of crushed red pepper flakes for a mild heat boost.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing and Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 plate (approximately 1/4 of recipe)
- Calories: 385 kcal
- Sugar: 4 g
- Sodium: 700 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 4 g
- Protein: 38 g
- Cholesterol: 70 mg
Keywords: high protein chicken orzo, chicken orzo recipe, healthy chicken pasta, Mediterranean chicken, easy chicken dinner
