Description
Mediterranean Chicken Orzo is a vibrant, heart-healthy one-pan dinner featuring tender chicken, perfectly cooked orzo, and Mediterranean superfoods. Ready in just 30 minutes, this dish delivers 380 calories and 31 grams of protein per serving, supporting the Mediterranean diet’s proven 30% reduction in heart disease risk.
Ingredients
Scale
- 1 lb boneless skinless chicken thighs or breasts
- 1 1/2 cups orzo pasta
- 3 cups low-sodium chicken broth
- 3 tablespoons extra virgin olive oil
- 3 cups fresh baby spinach
- 1/2 cup sun-dried tomatoes, chopped
- 2 cloves garlic, minced
- Juice and zest of 1 lemon
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh parsley for garnish
Instructions
- Pat chicken dry and season with salt, pepper, and oregano. Heat 2 tablespoons olive oil in a skillet and sear chicken 5–6 minutes per side until golden and cooked through. Remove and rest.
- Add remaining olive oil to the skillet. Sauté garlic for 30 seconds.
- Add orzo and toast 1–2 minutes until lightly golden.
- Pour in chicken broth and bring to a simmer. Cover and cook 8–10 minutes, stirring occasionally, until orzo is tender.
- Stir in sun-dried tomatoes, spinach, lemon zest, and lemon juice. Cook 1 minute until spinach wilts.
- Slice rested chicken and return to skillet. Toss gently to combine and adjust seasoning.
- Garnish with fresh parsley and serve hot.
Notes
Toast the orzo before adding broth to prevent mushiness. Add spinach only at the end to maintain vibrant color. Adjust salt carefully, as broth and sun-dried tomatoes vary in sodium.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: One-Pan
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 0g
- Sodium: 680mg
- Fat: 6g
- Saturated Fat: 0g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 51g
- Fiber: 5g
- Protein: 31g
- Cholesterol: 0mg
Keywords: mediterranean chicken orzo, one pan dinner, healthy mediterranean recipe, chicken orzo skillet