Chicken and Orzo
Chicken and Orzo Pasta Meal Prep 🍗🍝🌿
Sharing a quick and easy recipe that is packed with flavor and protein! I am a huge orzo fan, and I use chicken bone broth to add flavor and protein. The creamy lemon dill sauce brings it all together.
Servings: 5
Serving Size: 250g cooked orzo, 100g chicken
Macros: 558 cal, 52g P, 10g F, 66g C
Price per Serving: $4.00
Estimated Cook Time: 60 minutes
Ingredients:
-2.5 lbs boneless skinless chicken thighs
-1 lb (454g) uncooked orzo
-6 cups chicken bone broth
-1 yellow onion, small diced
-4 garlic cloves, minced
-3 tbs Greek yogurt or sour cream
-3 tbs nutritional yeast
-1 tbs dijon mustard
-1 tsp dried dill
-1 tsp dried oregano
-1 tsp salt
-1 tsp pepper
-1/2 tsp red chili flakes
-juice of half a lemon
Creamy Lemon Dill Sauce:
-1/4 cup Greek yogurt
-juice of half a lemon
-1 tsp dried dill
-1 tsp salt
Instructions:
-pat chicken thighs dry and season with salt
-add chicken into a cold cast iron skillet or pan
-turn heat up to low
-once chicken turns white up the sides, flip over
-cook until internal temp is at least 165F
-remove chicken and rest for 10 minutes
-add in onion and garlic: sauté until softened
-add salt, pepper, and red chili flakes
-mix in orzo and toast for one minute
-add dried dill and oregano, mix well
-add heated chicken bone broth one cup at a time, stirring every other minute until the liquid evaporates; repeat the process until tender
-mix in dijon mustard, Greek yogurt, and nutritional yeast until creamy
-divide orzo equally into meal containers and top with chicken
-top with creamy lemon dill sauce after reheating
*How I Reheat Meals*
1.) pick a defrosted meal from the fridge and microwave for 2-3 minutes, mixing halfway to ensure even heating; I keep the lid on and slightly off-center to allow the meal to steam and to prevent splatter
2.) transfer a meal from the freezer to the fridge and place it in the back of the line; this gives it 1-2 days to defrost before reheating
My go-to for healthy, delicious weeknight meals has always been something that can be prepped ahead, and this chicken and orzo pasta recipe hits all the marks! If you're anything like me, you're always looking for ways to make your meal prep even better and more exciting. While the basic recipe is fantastic, I've picked up a few tricks and variations over time that truly elevate this dish from simple to spectacular. Variations to Keep Things Fresh: One of the best things about this chicken and orzo pasta is its versatility. I often find myself tweaking it based on what I have on hand or what I'm craving. For a quick veggie boost, I love to stir in a generous handful of fresh spinach right after the orzo is cooked; the residual heat wilts it perfectly. Sometimes, I'll even add halved cherry tomatoes or finely diced bell peppers when sautéing the onion and garlic for extra color and nutrients. If you're a fan of Mediterranean flavors, a sprinkle of crumbled feta cheese and a few chopped Kalamata olives can transform this dish. For those who enjoy a bit more heat, don't be shy with those red chili flakes; occasionally, I even add a pinch of smoked paprika for a deeper, warmer spice profile. And while dried dill and oregano are wonderful, finishing with fresh parsley or basil can add a vibrant, fresh lift to the creamy sauce. Tips for Orzo Perfection: Achieving perfectly cooked orzo is crucial for this dish. My biggest tip, which the recipe highlights, is the gradual addition of chicken bone broth. This risotto-style method ensures the orzo cooks evenly and absorbs all that savory flavor without becoming mushy. I've found that toasting the uncooked orzo for a minute or two before adding the liquid really brings out a lovely nutty depth. It's a small step, but it makes a big difference! Also, don't be afraid to stir frequently, especially towards the end, to prevent sticking and ensure a creamy consistency. You want the orzo to be tender with a slight bite, not mushy. Elevating Your Creamy Lemon Dill Sauce: That creamy lemon dill sauce truly is the star that brings this chicken and orzo pasta together. While Greek yogurt is fantastic for its tang and protein content, if you're looking for an even richer sauce, a tiny bit of cream cheese or even a splash of heavy cream can be stirred in. The nutritional yeast is a secret weapon here; it adds a cheesy, umami depth without adding dairy, which I absolutely adore. And the lemon? Don't be afraid to adjust it to your taste! I personally love a bright, tangy kick, so sometimes I'll add the juice of a whole lemon to the sauce, or even a squeeze of fresh lemon over my serving right before eating. This brightens the entire dish and makes every bite feel fresh. Smart Meal Prep & Reheating Hacks: Beyond the basic reheating instructions, I’ve discovered a few hacks to keep your meal prep as delicious on day five as it was on day one. When reheating a meal, especially with orzo, it can sometimes dry out. I always add a tablespoon or two of extra chicken bone broth or water to my container before microwaving. This creates steam and helps revive the orzo and chicken, keeping them moist. Also, if you’re planning to freeze portions, make sure the dish is completely cooled before transferring to freezer-safe containers. When you’re ready to eat, moving it to the fridge a day or two beforehand ensures it defrosts thoroughly, making reheating a breeze. And for hitting those macros and protein goals consistently, I always weigh out my 100 grams of cooked chicken and 250 grams of cooked orzo for each serving. It ensures I'm getting the fuel I need without guesswork! This chicken and orzo pasta is a game-changer for anyone looking for high-protein, flavorful meals throughout the week.
yummy