Description
High Protein Mediterranean Chicken Orzo is a quick and nutritious meal combining lean chicken breast, tender orzo pasta, vibrant vegetables, and authentic Mediterranean flavors like Kalamata olives, fresh spinach, and lemon juice. Ready in under 30 minutes, this dish offers a perfect balance of protein, fiber, and healthy fats, ideal for lunch or dinner any day of the week.
Ingredients
Scale
Protein
- 2 boneless, skinless chicken breasts
Pasta
- 1 cup orzo pasta
Vegetables
- 1 cup cherry tomatoes, halved
- 2 cups fresh spinach
- 2 cloves garlic, finely chopped
- 1 small onion, finely chopped
Others
- 1/3 cup Kalamata olives, pitted and sliced
- 2 tablespoons olive oil, divided
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
Instructions
- Prepare the Chicken: Season the chicken breasts with salt, pepper, and dried oregano. Heat 1 tablespoon olive oil in a large skillet over medium heat and cook the chicken for 5-7 minutes on each side until golden brown and cooked through. Remove the chicken from the skillet and set aside to rest before slicing.
- Cook the Orzo: Bring a pot of salted water to a boil. Add the orzo and cook according to package instructions until al dente, about 8-10 minutes. Drain and toss with a little olive oil to prevent sticking.
- Sauté the Vegetables: In the same skillet used for the chicken, add the remaining olive oil if needed. Sauté the finely chopped garlic and onion until fragrant and translucent, about 2-3 minutes. Add the halved cherry tomatoes and cook for a few minutes until they soften and release their juices.
- Combine Ingredients: Add the cooked orzo, sliced chicken, Kalamata olives, and fresh spinach to the skillet with the vegetables. Gently stir until the spinach wilts and everything is well combined. Finish by squeezing fresh lemon juice over the dish and adjusting seasoning with salt and pepper to taste.
Notes
- Use freshly squeezed lemon juice to brighten and elevate the flavors.
- Cook the orzo to al dente to maintain a pleasant texture and avoid mushiness.
- Allow the chicken to rest after cooking to retain its juices and tenderness.
- Chop vegetables and slice chicken ahead of time for faster cooking during busy evenings.
- Try adding fresh parsley or basil to enhance aroma and freshness.
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 4 g
- Sodium: 480 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 40 g
- Cholesterol: 70 mg
Keywords: Mediterranean chicken orzo, high protein chicken recipe, easy healthy dinner, chicken pasta Mediterranean, quick chicken orzo
