Name: High Protein Mediterranean Chicken Orzo
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 1 cup orzo pasta; 2 tablespoons olive oil (extra virgin preferred); 1 pound boneless, skinless chicken breasts (cut into bite-sized pieces); 1 teaspoon salt; 1/2 teaspoon black pepper; 1 teaspoon dried oregano; 1 teaspoon dried basil; 1 lemon (juiced); 2 cloves garlic (minced); 1 cup cherry tomatoes (halved); 1 cup baby spinach leaves; 1/2 cup black olives (sliced, Kalamata preferred); 1/4 cup feta cheese (crumbled from a block); 1/4 cup fresh parsley (chopped for garnish)

Description

A hearty, quick-to-make dish featuring tender chicken, flavorful orzo, and fresh Mediterranean vegetables.

Ingredients

Scale

1 cup orzo pasta
2 tablespoons olive oil (extra virgin preferred)
1 pound boneless, skinless chicken breasts (cut into bite-sized pieces)
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 lemon (juiced)
2 cloves garlic (minced)
1 cup cherry tomatoes (halved)
1 cup baby spinach leaves
1/2 cup black olives (sliced, Kalamata preferred)
1/4 cup feta cheese (crumbled from a block)
1/4 cup fresh parsley (chopped for garnish)

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Instructions

Cook the orzo according to package directions until al dente (usually 8-9 minutes). Drain well and set aside. Do not rinse.
Heat the olive oil in a large skillet over medium-high heat until it shimmers, about 2 minutes.
Season the chicken pieces with salt, pepper, oregano, and basil, tossing to coat evenly. Add to the hot skillet and cook undisturbed for 2-3 minutes. Stir occasionally and continue cooking for a total of 5-7 minutes until golden brown and internal temperature reaches 165°F.
Pour in the lemon juice and add the minced garlic. Stir constantly for 1-2 minutes until the garlic becomes fragrant and light golden.
Add the cherry tomatoes and cook for 2-3 minutes, stirring occasionally, until they soften and release their juices.
Lower the heat to medium and add the cooked orzo, baby spinach, and black olives. Toss together gently for about 2 minutes until the spinach wilts.
Remove from heat and sprinkle the crumbled feta cheese and fresh parsley over the top. Serve warm.

Notes

This dish is great for meal prep and can be served with crusty bread or a salad.

Prep Time: 15 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Pan-frying
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 6g
Sodium: 500mg
Fat: 15g
Saturated Fat: 3g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 50g
Fiber: 4g
Protein: 30g
Cholesterol: 80mg