Chicken and Orzo

High Protein Chicken Orzo RECIPE

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As a busy working mom, I’m always searching for quick and tasty meals. That’s why I’m excited to share this High Protein Chicken Orzo recipe. It’s a one-pan dish that combines chicken, orzo pasta, and Mediterranean flavors. It’s perfect for busy weeknights.

This recipe stands out because it uses boneless, skinless chicken breast. It also includes sun-dried tomatoes, garlic, and orzo in a creamy broth. Fresh spinach and Parmesan cheese add extra flavor and nutrition. This dish is great for anyone looking for a healthy and satisfying meal.

Table of Contents

What Makes This Chicken Orzo Recipe Special

This chicken orzo recipe is inspired by the famous “Marry Me Chicken” dish. It combines tender chicken, creamy orzo, and Mediterranean flavors. This mix creates a meal that’s both comforting and healthy.

The Origins of “Marry Me” Chicken Orzo

The “Marry Me Chicken” dish is known for its amazing taste. It’s so good, it can even win over the pickiest eaters. This chicken orzo recipe brings the same bold flavors together in a quick and easy way.

Benefits of High-Protein Meals

  • High-protein meals, like this chicken orzo recipe, promote satiety and help maintain muscle mass.
  • The protein-rich chicken and orzo pasta provide a steady stream of energy to keep you feeling full and satisfied.
  • Consuming adequate protein is essential for muscle recovery and repair, making this dish a great choice for active lifestyles.

Why One-Pan Cooking Works Best

The one-pan cooking method in this recipe saves time and reduces cleanup. It’s perfect for those with busy lives. You can cook everything from sautéing vegetables to simmering the orzo and chicken in one pot. This makes it easy to enjoy a Mediterranean-inspired meal without much effort.

Nutrition FactsValue per Serving
Calories387 kcal
Carbohydrates23.3 g
Protein32 g
Fat19.9 g
Fiber2.3 g

Essential Ingredients for Success

To make a tasty High Protein Chicken Orzo dish, start with the right ingredients. Use lean protein sources like boneless, skinless chicken thighs for juiciness and flavor. Orzo pasta, shaped like small rice, adds a nice texture.

For a Mediterranean taste, add sun-dried tomatoes, garlic, and Italian seasoning. Paprika gives a smoky flavor, and chicken or bone broth makes the sauce creamy. Coconut milk or heavy cream adds richness.

Fresh spinach boosts nutrition, and Parmesan cheese adds a savory touch. You can also add lemon juice and Kalamata olives for extra tanginess. This makes for a healthy, protein-rich dinner.

IngredientQuantity
Boneless, skinless chicken thighs500 g (1 lb 2 oz)
Orzo pasta1 cup (200 g)
Sun-dried tomatoes1/2 cup (80 g)
Garlic3 cloves, minced
Italian seasoning2 teaspoons
Paprika1 teaspoon
Chicken broth2 cups (500 ml)
Coconut milk or heavy cream1 cup (250 ml)
Fresh spinach2 cups (60 g)
Parmesan cheese1/2 cup (50 g), plus more for serving

With these ingredients, you can make a delicious High Protein Chicken Orzo dish. It’s a lean protein-packed meal great for weeknights.

Essential Ingredients

Kitchen Equipment and Preparation Tips

To make the tasty High Protein Chicken Orzo, you’ll need some basic kitchen tools and prep work. A large skillet or sauté pan with a lid is key. It lets you sear the chicken, cook veggies, and simmer the orzo in one pot. This makes for an easy, one-pan meal.

Required Cookware

  • Large skillet or sauté pan with a tight-fitting lid
  • Sharp chef’s knife for dicing the chicken and chopping the vegetables
  • Measuring cups and spoons to precisely portion the ingredients
  • Cutting board for prepping the ingredients

Prep Work Guidelines

Before cooking, make sure all your ingredients are ready. Start by cutting the chicken into small cubes. Then, chop the onion, celery, and carrots into uniform sizes. Measure out the orzo pasta, chicken broth, and spices so they’re easy to grab.

Good knife skills can save you time. Practice chopping to cut the chicken and veggies fast and evenly. This will make your final dish even better.

High Protein Chicken Orzo RECIPE

Make your weeknight dinners special with this tasty high protein chicken orzo recipe. It’s a one-pot dish with juicy chicken, veggies, and orzo in a creamy sauce. It has 40.6g of protein per serving, making it a hit with everyone.

  1. First, get your ingredients ready: 1.5 lbs chicken breast, 2 tbsp olive oil, 4-5 garlic cloves (minced), 3/4 cup sun-dried tomatoes, 2 tsp Italian seasoning and paprika, 1 cup orzo, 2 3/4 cups chicken broth, 3/4 cup coconut milk or heavy cream, 2 cups fresh spinach, and 3/4 cup Parmesan cheese.
  2. Season the chicken with Italian seasoning and paprika. Then, sauté it with garlic and sun-dried tomatoes in olive oil until it’s fully cooked.
  3. Add orzo and chicken broth to the pan. Bring to a simmer and cook until the orzo is tender, about 10-12 minutes.
  4. Stir in coconut milk or heavy cream, fresh spinach, and 1/2 cup Parmesan cheese. Cook until the spinach wilts and the sauce is creamy, about 2-3 minutes.
  5. Serve hot, topped with the remaining 1/4 cup Parmesan cheese. Enjoy this high protein chicken orzo dish for a healthy meal.
Nutrition Facts (per serving)Amount
Calories518 kcal
Carbohydrates46.3g
Protein40.6g
Fat18.4g
Cholesterol106.4mg
Sodium637.9mg
Fiber3g
Sugar12.3g

This high protein chicken orzo recipe is both delicious and nutritious. It’s a great choice for a healthy meal. It has lean protein, complex carbs, and essential vitamins and minerals. It’s perfect for adding more healthy chicken dishes to your diet.

Step-by-Step Cooking Instructions

This protein-packed meal is quick to make, perfect for busy weeknights. Follow these steps to make the tasty High Protein Chicken Orzo dish.

Preparing the Chicken

Start by seasoning the chicken breasts with salt, pepper, and your favorite spices. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 10-12 minutes, stirring now and then, until it’s browned on all sides. Take the chicken out of the pan and set it aside.

Creating the Creamy Base

In the same skillet, cook the minced garlic and diced onion for 2-3 minutes until they’re fragrant and soft. Add the orzo pasta and toast it for about 2 minutes, stirring constantly. Pour in 2.5 cups of chicken broth and bring to a simmer. Cover the pan and cook the orzo for 20 minutes, or until it’s tender.

Combining Components

After the orzo is cooked, put the seared chicken back in the pan. Add sun-dried tomatoes, spinach, zucchini, Italian seasoning, and red pepper flakes (if using). Stir to mix all the ingredients. Add heavy cream and grated Parmesan cheese. Cook for 5 more minutes, until the sauce thickens and the spinach wilts.

This quick dinner idea takes only 40 minutes to prepare and cook. It’s packed with protein from the chicken, creamy orzo, and nutrient-rich veggies. It’s a balanced and satisfying meal for busy weeknights.

Chicken and Orzo

Nutritional Information and Health Benefits

This lemon chicken orzo soup is more than just a tasty meal. It’s also full of nutrients that boost your health. It’s great for a quick and healthy dinner.

Each serving has 28 grams of protein, thanks to the chicken breasts. Protein is key for muscle repair and growth. It’s perfect for those who stay active. Chickpeas add 8 grams of fiber, helping with digestion and keeping you full.

This meal has the right mix of carbs, proteins, and fats to keep you going. It’s also packed with vitamins and minerals like B vitamins, iron, and calcium. These come from the chickpeas and veggies.

If you want a comforting, healthy dinner or a meal to support your fitness, try this soup. It’s a tasty way to feed your body and improve your health.

Storage and Meal Prep Guidelines

The High Protein Chicken Orzo dish is not only delicious but also incredibly versatile for meal prepping. It’s perfect for making ahead and enjoying throughout the week.

Proper Storage Methods

To keep the Chicken Orzo fresh and flavorful, store leftovers in an airtight container in the fridge for up to 5 days. When reheating, add a splash of water or broth to prevent drying out.

Reheating Instructions

You can easily reheat the Chicken Orzo on the stovetop or in the microwave. For the stovetop, gently warm it in a skillet over medium heat, stirring occasionally, until hot. For the microwave, heat in 30-second intervals, stirring between each interval, until hot enough.

This meal prep recipes dish is great for busy weekdays. The flavors get better over time. Portion it into individual containers for easy lunches all week. This saves time and ensures you have a tasty and healthy chicken dishes option whenever you’re hungry.

Recipe Variations and Substitutions

Explore new flavors with these tasty twists on the classic Mediterranean chicken orzo recipe. Want to change the protein, cut carbs, or add more veggies? These swaps will keep your taste buds excited.

Protein Swaps

  • Swap the chicken for succulent shrimp for a seafood twist.
  • Opt for firm tofu for a vegetarian-friendly alternative.

Carb-Conscious Choices

  • Use gluten-free orzo to make this dish suitable for those with dietary restrictions.
  • Substitute riced cauliflower for a low-carb spin on the orzo pasta.

Veggie Variations

  • Add diced bell peppers or zucchini for extra color and crunch.
  • Experiment with Mediterranean herbs and spices like za’atar or herbs de Provence.

Dairy-Free Delights

For a dairy-free version, simply omit the Parmesan cheese or opt for a plant-based alternative. The creamy Boursin cheese can be replaced with a cashew-based spread or coconut milk to maintain the rich, velvety texture.

IngredientOriginal RecipeVariation
ProteinChicken breastsShrimp or Tofu
PastaOrzoGluten-free Orzo or Cauliflower Rice
VegetablesSpinachBell Peppers, Zucchini
Herbs and SpicesItalian SeasoningZa’atar, Herbs de Provence
DairyParmesan, Boursin CheesePlant-based Alternatives

These versatile substitutions let you tailor the Mediterranean chicken orzo recipe to your taste. You can change the protein, cut carbs, or add more veggies. This way, you’ll never get tired of this delicious and healthy one-pan dish.

Pro Tips for Perfect Results

Learn how to make delicious one-pot meals and quick dinners with our expert advice. Avoid common mistakes and learn key cooking techniques. This will make your High Protein Chicken Orzo recipe taste amazing.

Common Mistakes to Avoid

  • Overcooking the orzo: Check the pasta often to keep it al dente.
  • Skipping the toasting step: Toasting the orzo adds a nutty flavor.
  • Seasoning only at the end: Add seasonings throughout cooking for better taste.
  • Forgetting the lemon: A squeeze of fresh lemon juice makes the dish brighter.
  • Overcrowding the pan: Cook chicken in batches for even browning.
  • Neglecting to stir: Stir occasionally to prevent sticking and ensure even cooking.

Expert Cooking Techniques

Improve your one-pot cooking with these expert tips. Start by toasting the orzo in the pan before adding liquid. This step brings out a nutty, aromatic flavor. Season in layers, adding salt and pepper throughout cooking, not just at the end.

For a fresh finish, squeeze in a lot of fresh lemon juice just before serving. When searing chicken, cook in batches to get a golden-brown crust. Stir the pot now and then to prevent orzo from sticking and to cook evenly.

Prep TimeCook TimeTotal TimeServings
5 minutes30 minutes35 minutes6

By following these pro tips, you’ll make a delicious, flavorful one-pot meal. Your family will love it. Enjoy the fruits of your culinary labor!

Conclusion

This High Protein Chicken Orzo recipe is a great addition to your dinner collection. It combines pasta’s comfort with chicken’s protein, making a tasty and fulfilling meal. It’s perfect for the whole family to enjoy.

Looking for a simple yet delicious meal? This dish is perfect for any family dinner. Its Mediterranean flavors and flexible ingredients make it a versatile choice. It’s a great way to add variety to your meals.

Enjoy the ease and health benefits of this protein-packed pasta dish. It’s a meal that’s good for you and tastes amazing. Try this “marry me” chicken orzo recipe to make your weeknights special. It’s easy to make and always a hit.

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