Description
A nutritious and delicious dish combining high-protein chicken with orzo pasta and fresh vegetables, perfect for a satisfying dinner.
Ingredients
Scale
- 1.5 pounds boneless skinless chicken breasts or tenders (diced into 1-inch cubes)
- 1 teaspoon garlic powder
- 0.25 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon crushed red pepper flakes
- 2 tablespoons olive oil (divided)
- 0.5 cup yellow onion (chopped)
- 2 cups fresh asparagus (cut into 1-inch segments)
- 1 tablespoon garlic (finely chopped, about 3 cloves)
- 8 ounces uncooked orzo pasta
- 2.5 cups low-sodium chicken broth
- 2 sprigs fresh thyme (or 1/4 teaspoon dried thyme)
- 0.33 cup half-and-half or milk
- 0.33 cup grated parmesan cheese
- 2 cups baby spinach
- Fresh parsley (chopped, for garnish)
- Extra parmesan cheese (for serving)
Instructions
- 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.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 75mg