High Protein Chicken Orzo (Printable Version)

Protein-packed one-pan chicken with orzo, tomatoes, spinach, and Mediterranean herbs.

# Ingredient List:

→ 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

# Directions:

01 - Heat olive oil in a large skillet over medium-high heat. Season chicken pieces with salt, pepper, and smoked paprika. Add 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 to the skillet and cook for 1-2 minutes, stirring constantly 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 bottom of 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 to prevent sticking.
06 - Add cherry tomatoes and spinach. Continue to cook, uncovered, for 3-4 minutes until the orzo is tender and most of the liquid has been absorbed.
07 - Stir in lemon juice and Parmesan cheese. Adjust seasoning with additional salt and pepper as needed.
08 - Remove from heat, sprinkle with fresh parsley, and serve hot.

# Expert Tips:

01 -
  • Everything happens in one pan, which means maximum flavor and minimum cleanup
  • The orzo creates this incredible creamy sauce without actually adding any cream
  • You get nearly 40 grams of protein per serving while still feeling light and fresh
02 -
  • The orzo will continue absorbing liquid even after you turn off the heat, so do not let it get too dry while cooking
  • If the pan starts looking dry before the orzo is tender, add another splash of broth or water
  • Different brands of orzo absorb liquid differently, so trust your eyes more than the exact time
03 -
  • Use a large skillet with a tight-fitting lid so the orzo steams evenly
  • Grate your own Parmesan instead of buying pre-grated for better melting

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