High Protein Chicken Orzo (Printable)
Protein-packed one-pan dish with chicken, orzo, and 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 for garnish
# How to Prepare:
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 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.
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 - Add cherry tomatoes and spinach. Continue cooking uncovered 3-4 minutes until orzo is tender and most 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 Advice:
01 -
- Everything happens in one pan so you spend less time cleaning and more time eating
- The orzo absorbs all that herbed chicken broth making every bite flavorful
- You get nearly 40 grams of protein without feeling heavy or weighed down
02 -
- The orzo continues absorbing liquid after cooking so if it looks too soupy early on give it another minute or two
- Resist stirring too often once the orzo is simmering or it will release too much starch and become gummy
03 -
- Use a large skillet with a lid so the orzo can steam while it simmers
- Cut your chicken into uniform pieces so everything cooks at the same rate