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–+ servings
Mediterranean Diet Chicken Orzo

Mediterranean Diet Chicken Orzo: Quick, Healthy & Flavor-Packed

A quick, healthy, and flavorful Mediterranean Diet Chicken Orzo recipe perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound chicken thighs or breasts turkey can be a leaner alternative
For the Orzo
  • 1 cup orzo pasta gluten-free pasta works as a substitute
For the Liquid
  • 2 cups low-sodium chicken broth vegetable broth can be used for a vegetarian option
For Sautéing
  • 2 tablespoons olive oil extra virgin olive oil gives the best taste
For Flavor
  • 3 cloves garlic freshly minced garlic is best
  • ½ cup chopped sun-dried tomatoes oil-packed is convenient
  • 1 teaspoon dried oregano can substitute with thyme or basil
For Fresh Ingredients
  • 2 cups fresh baby spinach can swap with kale
  • 1 whole lemon fresh-squeezed juice recommended
  • ¼ cup fresh parsley mint can be an exciting replacement
For Heat and Seasoning
  • ½ teaspoon red pepper flakes optional, adjust to taste
  • to taste salt and black pepper essential for seasoning

Equipment

  • Large skillet

Method
 

Step-by-Step Instructions
  1. In a large skillet over medium-high heat, warm 2 tablespoons of olive oil. Add 1 pound of chicken thighs or breasts, searing for about 5-7 minutes until golden brown on all sides. Remove the chicken and set aside.
  2. In the same skillet, reduce heat to medium and add 3 minced garlic cloves and ½ cup chopped sun-dried tomatoes. Sauté for about 1 minute until fragrant.
  3. Add 1 cup of orzo pasta to the skillet, toasting for 1 minute. Pour in 2 cups of low-sodium chicken broth and sprinkle 1 teaspoon of dried oregano. Increase heat until simmering.
  4. Allow orzo to cook uncovered for about 10-12 minutes, stirring occasionally until most of the liquid is absorbed and orzo is tender.
  5. Stir in 2 cups of fresh baby spinach and cook for an additional 1-2 minutes until wilted.
  6. Return the chicken to the skillet, squeeze the juice of one lemon, season with salt, black pepper, and red pepper flakes, and mix together.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 35gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 100mgSodium: 500mgPotassium: 800mgFiber: 5gSugar: 3gVitamin A: 1500IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

For best texture, store chicken and orzo components separately before mixing.

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