High Protein Chicken Orzo (Printable)
Protein-packed one-pan dish with chicken, orzo, and vegetables in herbed sauce ready in 40 minutes.
# 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 with salt, pepper, and smoked paprika. Add chicken to the skillet and cook for 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 for 1 minute until fragrant.
03 - Add orzo and cook for 1-2 minutes, stirring to coat the grains in oil and aromatics.
04 - Pour in chicken broth, oregano, and thyme. Stir well, scraping up any browned bits from the pan. Bring to a gentle simmer.
05 - Return chicken pieces to the skillet. Cover and cook for 10 minutes over medium heat, stirring occasionally.
06 - Add cherry tomatoes and spinach. Continue to cook, uncovered, for 3-4 minutes until the orzo is tender and most of the liquid is absorbed.
07 - Stir in lemon juice and Parmesan cheese. Adjust seasoning with salt and pepper as needed.
08 - Remove from heat, garnish with fresh parsley, and serve hot.
# Expert Hacks:
01 -
- Everything happens in one pan so cleanup is practically nonexistent
- You get nearly 40 grams of protein per serving without feeling heavy
- The orzo absorbs all those beautiful Mediterranean flavors as it cooks
02 -
- Do not skip toasting the orzo in the oil, it adds a subtle nutty flavor that makes all the difference
- The orzo will continue absorbing liquid after you turn off the heat, so do not let it get too dry
- Use a large skillet with a lid or the sauce will bubble over and make a mess of your stovetop
03 -
- Pat the chicken dry before seasoning so it gets a nice golden sear
- Grate your own Parmesan instead of using pre-grated for better melting and flavor