Description
Savory Mediterranean-inspired High Protein Chicken Orzo elevates weeknight dinners with lean protein and wholesome grains. Hearty flavors blend seamlessly, promising a quick, nutritious meal you’ll crave again and again.
Ingredients
Scale
Protein Components:
- 1 lb (450g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- ½ cup (50g) grated Parmesan cheese
- ½ cup (120g) plain Greek yogurt (optional, for creaminess)
Spices and Seasonings:
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon dried oregano
- Salt and pepper, to taste
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- ¼ cup (25g) fresh parsley, chopped, for garnish
Pasta and Other Ingredients:
- 2 tablespoons olive oil
- 1 cup (200g) orzo pasta (whole wheat for extra protein, if available)
- 2 cups (480ml) chicken broth
- 1 cup (240ml) milk or unsweetened almond milk
- 1 cup (100g) baby spinach or kale
Instructions
- Prepare the chicken by seasoning with a blend of garlic powder, paprika, oregano, salt, and pepper, ensuring even coverage.
- Heat olive oil in a large skillet over medium-high heat, creating a sizzling surface for cooking.
- Carefully place seasoned chicken pieces into the hot skillet, allowing them to develop a golden-brown exterior for 5-7 minutes until thoroughly cooked.
- Transfer the perfectly seared chicken to a separate plate, preserving its warmth and juiciness.
- In the same skillet, introduce additional olive oil and gently sauté diced onions until they become translucent and soft.
- Quickly introduce minced garlic, releasing its aromatic essence for about 30 seconds.
- Incorporate orzo into the skillet, lightly toasting the pasta to enhance its nutty flavor profile.
- Pour in chicken broth and milk, creating a creamy liquid base for the orzo to simmer.
- Allow the mixture to gently simmer, stirring periodically to prevent sticking and ensure even cooking for 8-10 minutes.
- Once orzo reaches a tender consistency, reintroduce the cooked chicken to the skillet.
- Fold in fresh baby spinach or kale, watching the greens wilt and integrate into the dish.
- Enrich the preparation with Parmesan cheese and Greek yogurt, stirring to create a luxurious, creamy texture.
- Taste and adjust seasoning with additional salt and pepper as needed.
- Finish by garnishing with fresh parsley and a sprinkle of extra Parmesan cheese.
- Serve immediately, presenting a protein-rich, flavorful meal that promises satisfaction.
Notes
- Swap chicken with tofu or tempeh for a vegetarian version that maintains high protein content.
- Use low-sodium chicken broth to control salt intake and accommodate heart-healthy diets.
- Quickly toast orzo before adding liquid to enhance its nutty flavor and prevent clumping during cooking.
- Ensure chicken reaches 165°F internal temperature for food safety while maintaining tender, juicy texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 550
- Sugar: 5g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 3g
- Protein: 40g
- Cholesterol: 100mg