In a small bowl, combine the diced chicken with garlic powder, salt, black pepper, and crushed red pepper flakes. Toss well to ensure each piece is coated with the seasoning.
Heat 1 tablespoon of olive oil in a 12-inch high-sided pan over medium-high heat. Add the seasoned chicken to the pan and cook for about 10-12 minutes, turning occasionally. You want the chicken to be browned on all sides and ensure it reaches an internal temperature of 165°F. Once done, remove the chicken from the pan and set it aside.
In the same pan, add the asparagus. Sauté for about 2 minutes until the asparagus is tender but still crisp. Remove it from the pan and set aside with the chicken.
Add the remaining tablespoon of olive oil to the pan. Toss in the chopped onion and sauté for about 3 minutes until it softens.
Now, add the uncooked orzo pasta and finely chopped garlic to the pan. Cook, stirring frequently, until the orzo starts to turn light golden brown and gives off a nutty aroma. This should take around 3 minutes.
Pour in the chicken broth. Bring the mixture to a simmer while you scrape the bottom of the pan to incorporate any browned bits from the chicken. Cover the pan with a lid and let it cook for about 7 minutes, stirring halfway through. You should see most of the liquid absorbed by the orzo.
Once cooked, uncover the pan and stir in the cooked chicken, sautéed asparagus, half-and-half or milk, grated parmesan cheese, baby spinach, and thyme. Cook for an additional 1 to 2 minutes, stirring gently, until the spinach wilts, the cheese melts, and everything is heated through.
Serve the orzo mixture immediately. Garnish with chopped parsley and extra grated parmesan cheese.
Why You’ll Love This High Protein Chicken Orzo
This High Protein Chicken Orzo is not only delicious but also packed with nutrients. Chicken breast is known for being high in protein, making this dish a great choice for anyone looking to increase their protein intake. Coupled with orzo pasta, fresh vegetables, and creamy Parmesan cheese, this meal hits all the right notes for a satisfying dinner.
The flavors from the spices and herbs marry perfectly with the tender chicken and al dente orzo, making each bite delightful. Plus, it’s quick and easy to prepare, ensuring you can serve a homemade meal without spending hours in the kitchen.
Nutrients Benefits
One of the great things about this recipe is how nutritious it is. Here are some benefits of the main ingredients:
Chicken: A fantastic source of lean protein, essential for muscle repair and growth.
Asparagus: Rich in vitamins A, C, E, K, and B6, as well as fiber and folate.
Spinach: Packed with iron, calcium, vitamins A and C, making it a powerhouse for overall health.
Parmesan Cheese: Provides calcium and protein while adding great flavor.
What to Serve With High Protein Chicken Orzo
This dish stands well on its own but can be paired with a few sides to create a more complete meal:
Green Salad: A mixed green salad with vinaigrette can balance the richness of the dish.
Garlic Bread: Some warm, crispy garlic bread on the side is always a crowd-pleaser.
Roasted Vegetables: Try serving it with some roasted broccoli or carrots to add more color and vitamins to your meal.
How to Store High Protein Chicken Orzo
If you have leftovers, here’s how to store them:
In the Refrigerator: Place the orzo in an airtight container and store it in the fridge. It will keep for up to 3 days. Reheat it in the microwave or on the stove, adding a little extra broth or water to keep it moist.
In the Freezer: You can freeze the orzo for up to three months. However, it’s best to leave out the fresh spinach and any dairy before freezing. Add those ingredients when reheating.
Tips and Mistakes to Avoid
Overcooking the Chicken: Make sure to remove the chicken once it reaches the proper internal temperature of 165°F to avoid it becoming dry.
Ignoring the Liquid Ratio: Stick to the specified broth amount to ensure the orzo cooks properly and achieves the right texture.
Adding All Ingredients Too Early: Wait until the orzo is cooked to incorporate delicate ingredients like spinach, or they might become overly wilted.
Not Stirring Enough: Don’t forget to stir your orzo during cooking to prevent sticking.
Variation
Veggie-Packed Option: Feel free to add other vegetables, such as bell peppers, zucchini, or peas for an extra boost of nutrients.
Protein Alternatives: Swap chicken for turkey or tofu for a vegetarian version while still maximizing protein content.
FAQs
1. Can I use whole wheat orzo in this recipe?
Yes, whole wheat orzo can be a healthier alternative and will work well in this recipe. Just be aware that it may require a little more cooking time.
2. Can I make this dish gluten-free?
Absolutely! Look for gluten-free orzo alternatives, made from rice or corn. This will allow you to enjoy the dish without the gluten.
3. Can I prepare this dish in advance?
You can prep the ingredients ahead of time—such as chopping the vegetables and seasoning the chicken—but it’s best to cook everything fresh to maintain the best texture and flavor. If you do have leftovers, store them as mentioned above.
With its hearty ingredients and rich flavors, High Protein Chicken Orzo is perfect for a weeknight dinner or meal prep. Enjoy making this delightful dish, and don’t hesitate to share it with your family and friends!
In a small bowl, combine the diced chicken with garlic powder, salt, black pepper, and crushed red pepper flakes. Toss well to ensure each piece is coated with the seasoning.
Heat 1 tablespoon of olive oil in a 12-inch high-sided pan over medium-high heat. Add the seasoned chicken to the pan and cook for about 10-12 minutes, turning occasionally until browned and cooked through. Remove the chicken and set it aside.
In the same pan, add the asparagus and sauté for about 2 minutes until tender but still crisp. Remove it from the pan and set aside with the chicken.
Add the remaining tablespoon of olive oil to the pan. Toss in the chopped onion and sauté for about 3 minutes until it softens.
Add the uncooked orzo pasta and finely chopped garlic. Cook, stirring frequently, until the orzo turns golden brown, about 3 minutes.
Pour in the chicken broth. Bring to a simmer while scraping the bottom to incorporate any browned bits. Cover and let it cook for about 7 minutes, stirring halfway, until most liquid is absorbed.
Uncover and stir in the cooked chicken, sautéed asparagus, half-and-half or milk, grated parmesan, baby spinach, and thyme. Cook for an additional 1 to 2 minutes until spinach wilts and cheese melts.
Serve immediately, garnished with chopped parsley and extra parmesan cheese.
Notes
Serve with a mixed green salad or garlic bread for a complete meal.