High-Protein Lemon Chicken Orzo
High-Protein Lemon Chicken Orzo is a refreshing weeknight dish that combines tender chicken, orzo pasta, and vibrant vegetables.
Equipment
- large cast-iron skillet
Ingredients
Chicken and Seasoning
- 2 pieces boneless, skinless chicken breasts
- 2 teaspoons salt-free Italian seasoning divided
- ½ teaspoon salt divided
Cooking Ingredients
- 3 tablespoons extra-virgin olive oil divided
- 1 medium shallot finely chopped (about ⅓ cup)
- 6 cloves garlic minced (about 2 tablespoons)
- 2 teaspoons fresh rosemary chopped
- ¼ teaspoon crushed red pepper
Pasta and Broth
- 1½ cups whole-wheat orzo (8 ounces)
- 3 cups lower-sodium chicken broth
- ½ cup heavy cream
Finishing Touches
- 1 package baby spinach (5 ounces)
- ½ cup grated Parmesan cheese
- 2 teaspoons grated lemon zest plus more for garnish
- 2 tablespoons lemon juice
- torn fresh basil leaves for garnish (optional)
Instructions
Preparation
- Slice the chicken breasts horizontally into 4 cutlets, season with Italian seasoning and salt.
- Heat 1 tablespoon oil in a skillet and cook the chicken until browned and cooked through, about 4 to 5 minutes per side.
Cooking
- Add remaining oil, shallots, garlic, rosemary, and red pepper to the skillet, and cook until softened.
- Stir in orzo and toast for about 1 minute.
- Add broth, cream, and remaining salt, bring to a simmer, and cook until orzo is tender, about 10 minutes.
- Stir in spinach until wilted, then add Parmesan, lemon zest, and lemon juice.
- Slice the chicken and place it on top of the orzo mixture, cover, and let stand until warmed through, about 3 minutes.
Notes
Garnish with additional lemon zest and fresh basil leaves if desired.
Nutrition
Serving: 1portionCalories: 550kcalCarbohydrates: 50gProtein: 40gFat: 25gSaturated Fat: 8gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 120mgSodium: 400mgPotassium: 800mgFiber: 5gSugar: 2gVitamin A: 1800IUVitamin C: 20mgCalcium: 300mgIron: 3.5mg
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