High Protein Chicken Orzo (Printable)
Tender chicken and orzo with vegetables in herbed sauce
# What You'll Need:
→ Poultry
01 - 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
→ Vegetables
02 - 1 medium yellow onion, finely diced
03 - 2 cloves garlic, minced
04 - 1 red bell pepper, diced
05 - 1 cup baby spinach, roughly chopped
06 - 1 cup cherry tomatoes, halved
→ Pasta
07 - 1 cup dry orzo pasta
→ Dairy
08 - 1/3 cup grated Parmesan cheese
→ Liquids
09 - 2 1/2 cups low-sodium chicken broth
10 - 1 tbsp olive oil
11 - Juice of 1/2 lemon
→ Spices & Herbs
12 - 1 tsp dried oregano
13 - 1/2 tsp dried thyme
14 - 1/2 tsp smoked paprika
15 - Salt and freshly ground black pepper, to taste
16 - 2 tbsp fresh parsley, chopped
# How To Make It:
01 - Heat olive oil in a large skillet over medium-high heat. Season chicken pieces with salt, pepper, and smoked paprika. Add to skillet and cook 4-5 minutes until lightly browned but not fully cooked through. Remove and set aside.
02 - In the same skillet, add onion and bell pepper. Sauté for 3-4 minutes until softened. Stir in garlic and cook 1 minute until fragrant.
03 - Add orzo to skillet and cook 1-2 minutes, stirring constantly to coat grains in oil and aromatics until lightly toasted.
04 - Pour in chicken broth, oregano, and thyme. Stir well, scraping up browned bits from pan bottom. Bring to a gentle simmer.
05 - Return chicken pieces to skillet. Cover and cook 10 minutes over medium heat, stirring occasionally to prevent sticking.
06 - Stir in cherry tomatoes and spinach. Continue cooking uncovered 3-4 minutes until orzo is tender and most liquid is absorbed.
07 - Remove from heat. Stir in lemon juice and Parmesan cheese until melted and combined. Adjust seasoning with salt and pepper as needed.
08 - Transfer to serving plates. Garnish with fresh chopped parsley and serve immediately while hot.
# Expert Suggestions:
01 -
- Everything cooks in one pan so cleanup takes literally three minutes
- The orzo absorbs all those Mediterranean flavors while simmering in broth
- You get 39 grams of protein per serving without feeling heavy
02 -
- The orzo continues absorbing liquid even after you remove it from heat, so don't let it get too dry while cooking
- Using low-sodium broth gives you control over the final salt level since Parmesan adds plenty on its own
03 -
- Use a large skillet with a lid, the steam trapped inside helps the orzo cook evenly
- Reserve some pasta water if the mixture looks too thick, you can always loosen it up