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High Protein Chicken Orzo

35g Protein Chicken Orzo – Creamy One-Pot Bliss


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  • Author: Tessa
  • Total Time: 45 minutes
  • Yield: 4 servings (2 cups each) 1x
  • Diet: Low Lactose

Description

An easy one-pot chicken orzo recipe that is quick to make! This creamy orzo with chicken is rich and delicious while still being healthy.


Ingredients

Scale
  • 1 ½ pounds boneless, skinless chicken breasts or tenders, cubed into 1” pieces
  • 1 teaspoon garlic powder
  • ¼ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon red pepper flakes
  • 2 tablespoons olive oil, divided
  • ½ cup diced yellow onion (about 1/2 a medium onion)
  • 2 cups chopped fresh asparagus spears, cut into 1-inch pieces
  • 1 tablespoon minced garlic (about 3 garlic cloves)
  • 8 ounces dry orzo
  • 2 ½ cups low-sodium chicken broth
  • 2 sprigs fresh thyme (can sub 1/4 teaspoon dried thyme)
  • ⅓ cup half and half (can sub milk)
  • ⅓ cup freshly grated parmesan
  • 2 cups fresh spinach
  • Chopped fresh parsley and extra Parmesan for garnish

Instructions

  1. In a small bowl, combine chicken chunks, garlic powder, salt, pepper, and red pepper flakes. Toss to coat.
  2. In a large high-sided pan over medium-high heat, heat 1 tablespoon of olive oil and add the chicken. Cook for 10-12 minutes until brown on all sides. Remove from the pan and set aside in a bowl.
  3. In the same pan (no need to clean it), add the remaining tablespoon of oil. Add the asparagus and sauté for 2 minutes until tender but still crisp. Remove from the pan and set aside with the cooked chicken.
  4. Add the onion to the pan and sauté until softened, about 3 minutes. Add the orzo and garlic and cook until the orzo starts to toast slightly, another 3 minutes.
  5. Add in the broth and bring to a simmer, stirring occasionally and scraping the bottom of the pan. Cover the pan with a lid and cook for 7 minutes, or until most of the liquid has been absorbed, stirring halfway.
  6. Stir in the cooked chicken, asparagus, half and half, parmesan, spinach, and thyme. Heat for one to two minutes more until heated through and spinach is wilted.
  7. Serve immediately garnished with chopped parsley and extra grated parmesan.

Notes

  • You can microwave your broth before adding to the pan to speed up cook time.
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 2 cups
  • Calories: 450
  • Sugar: 4g
  • Sodium: 450mg
  • Fat: 12g
  • Saturated Fat: 4g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 4g
  • Protein: 35g
  • Cholesterol: 90mg