High Protein Chicken Orzo (Print Version)

Protein-packed one-pan dish with tender chicken, orzo, and fresh vegetables in a light 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 for garnish

# How-To Steps:

01 - Heat olive oil in a large skillet over medium-high heat. Season chicken pieces generously with salt, pepper, and smoked paprika. Add seasoned chicken to the hot skillet and cook for 4-5 minutes until lightly browned on all sides but not fully cooked through. Remove partially cooked chicken from pan and set aside on a plate.
02 - In the same skillet, add diced onion and red bell pepper. Sauté for 3-4 minutes until vegetables begin to soften and edges become translucent. Stir in minced garlic and cook for 1 minute until fragrant, being careful not to burn the garlic.
03 - Add dry orzo pasta directly to the skillet with the sautéed vegetables. Cook for 1-2 minutes, stirring constantly to coat the pasta grains in the rendered oil and aromatics. This toasting step enhances the nutty flavor of the orzo.
04 - Pour in chicken broth, dried oregano, and dried thyme. Stir thoroughly to combine, using a wooden spoon to scrape up any browned bits from the bottom of the pan. Bring the mixture to a gentle simmer over medium heat.
05 - Return the browned chicken pieces to the skillet. Cover with a lid and reduce heat to medium. Cook for 10 minutes, stirring occasionally to prevent sticking, until orzo begins to absorb the liquid and chicken cooks through.
06 - Remove the lid and add halved cherry tomatoes and chopped spinach. Continue cooking uncovered for 3-4 minutes, stirring gently, until the orzo is tender and most of the liquid has been absorbed. The spinach should be wilted and tomatoes softened.
07 - Remove skillet from heat. Stir in fresh lemon juice and grated Parmesan cheese until fully incorporated. Taste the dish and adjust seasoning with additional salt and pepper as needed.
08 - Transfer the finished orzo to a serving platter or individual bowls. Garnish generously with chopped fresh parsley. Serve immediately while hot, accompanied by crusty bread or a simple green salad if desired.

# Expert Tips:

01 -
  • You get that cozy, comfort food feeling while hitting nearly 40 grams of protein per serving
  • Everything happens in one pan, which means maximum flavor and minimum cleanup
  • The orzo soaks up all those Mediterranean flavors while becoming surprisingly creamy
02 -
  • The orzo will continue absorbing liquid after you turn off the heat, so dont let it get too dry while cooking
  • Stir occasionally while the orzo simmers to prevent it from sticking to the bottom of the pan
  • Adding the spinach and tomatoes near the end keeps them vibrant instead of mushy and overcooked
03 -
  • Pat the chicken pieces dry before seasoning to ensure they get a nice golden sear
  • Use freshly grated Parmesan instead of pre-grated for the best melting results
  • Let the dish rest for 5 minutes before serving so the sauce can thicken slightly

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