High Protein Mediterranean Chicken Orzo Recipe
A flavorful and high-protein Mediterranean chicken orzo recipe combining tender chicken, fresh vegetables, and classic Mediterranean seasonings for a satisfying and healthy meal perfect for quick dinners or meal prepping.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Sautéing and boiling
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
Pasta and Grains
- 1 cup orzo pasta
Protein
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
Vegetables and Herbs
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach leaves
- 1/2 cup black olives, sliced
- 1/4 cup fresh parsley, chopped
- 2 cloves garlic, minced
Dairy
- 1/4 cup feta cheese, crumbled
Oils and Fats
- 2 tablespoons olive oil
Seasonings and Flavorings
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 lemon, juiced
Instructions
- Cook the orzo: Cook the orzo according to the package instructions until al dente. Drain and set aside to keep warm.
- Heat the skillet: In a large skillet, heat olive oil over medium-high heat to prepare for cooking the chicken.
- Season the chicken: Season the bite-sized chicken pieces evenly with salt, black pepper, dried oregano, and dried basil for a robust Mediterranean flavor.
- Cook the chicken: Add the seasoned chicken to the skillet and cook for 5-7 minutes, stirring occasionally, until the pieces are golden brown and cooked through.
- Add lemon and garlic: Stir in the lemon juice and minced garlic, sautéing for 1-2 minutes until the garlic is fragrant and the flavors meld.
- Add vegetables: Mix in the halved cherry tomatoes and cook for another 2-3 minutes until they soften slightly.
- Combine orzo and greens: Lower the heat to medium, then add the cooked orzo, baby spinach, and sliced black olives to the skillet. Toss together until the spinach wilts gently and ingredients are well combined.
- Finish with toppings: Remove from heat and sprinkle crumbled feta cheese and chopped fresh parsley evenly over the top.
- Serve: Serve the dish warm, optionally garnished with extra parsley for freshness and color.
Notes
- This dish offers a rich source of lean protein and wholesome Mediterranean flavors.
- Orzo pasta readily absorbs flavors, making it perfect for this recipe.
- For extra nutrition and variety, add vegetables like artichokes or zucchini.
- To make a vegetarian version, substitute the chicken with chickpeas or firm tofu.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Excellent for meal prepping, providing nutritious lunches or dinners throughout the week.
Nutrition
- Serving Size: 1 serving (approximately 1/4 of recipe)
- Calories: 420 kcal
- Sugar: 4 g
- Sodium: 670 mg
- Fat: 15 g
- Saturated Fat: 4 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 3 g
- Protein: 38 g
- Cholesterol: 85 mg
Keywords: Mediterranean chicken, high protein, orzo recipe, healthy dinner, easy meal prep, quick lunch
