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High Protein Mediterranean Chicken Orzo

High Protein Mediterranean Chicken Orzo
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This High Protein Mediterranean Chicken Orzo is a quick and easy dish combining tender chicken, nutrient-rich orzo pasta, and vibrant Mediterranean herbs and vegetables. Perfect for lunches, dinners, or meal prep, it offers balanced nutrition with lean protein, fiber-packed veggies, and bright, fresh flavors like lemon, garlic, and olive oil. Ready in under 30 minutes, it suits a variety of dietary preferences and can be served warm or chilled for a wholesome Mediterranean-inspired meal.

Ingredients

Scale

Protein

  • 2 boneless, skinless chicken breasts

Pasta

  • 1 cup orzo pasta

Vegetables

  • 1 cup cherry tomatoes, halved
  • 1 cucumber, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved

Herbs and Seasonings

  • 1/4 cup fresh parsley, finely chopped
  • 1/4 cup fresh basil, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon garlic powder (for chicken seasoning)
  • Salt and freshly ground black pepper, to taste

Dressings and Finishes

  • 2 tablespoons fresh lemon juice
  • 1 teaspoon lemon zest
  • 3 tablespoons extra virgin olive oil

Instructions

  1. Prepare the Chicken: Season the chicken breasts with salt, pepper, and garlic powder. Heat olive oil in a skillet over medium-high heat and cook the chicken until golden brown and fully cooked through, about 5-7 minutes per side depending on thickness. Remove from heat and let rest before slicing into bite-sized pieces or shredding lightly.
  2. Cook the Orzo: Bring a large pot of salted water to a boil. Add the orzo pasta and cook according to package instructions for about 8 to 10 minutes until al dente. Drain well and rinse briefly under cold water to stop cooking and prevent sticking.
  3. Prepare the Vegetables and Herbs: While the orzo and chicken cook, halve the cherry tomatoes, thinly slice the cucumber, pit and halve Kalamata olives if needed, and finely chop parsley and basil. Mince the garlic if not done previously.
  4. Mix All Components: In a large mixing bowl, combine the cooked orzo, chopped vegetables, fresh herbs, and sliced chicken. Drizzle with fresh lemon juice, lemon zest, and extra virgin olive oil. Toss gently but thoroughly to evenly distribute the flavors.
  5. Season to Taste: Add additional salt and pepper as needed to enhance the dish’s brightness. Taste and adjust lemon juice or olive oil gradually for the perfect balance.

Notes

  • Use fresh parsley and basil for the best aroma and flavor.
  • Do not overcook the orzo to maintain a slightly chewy texture.
  • Allow the cooked chicken to rest before slicing to keep it juicy.
  • This dish tastes better after resting for about an hour, making it ideal for meal prep.
  • Add lemon juice gradually to avoid overpowering the dish.
  • Optional garnishes include crumbled feta, extra fresh herbs, or whole olives.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days; keep dressing separate if preferred.
  • Freeze portions for up to 2 months and thaw overnight in the fridge before reheating.
  • Reheat gently on the stovetop with a splash of water or olive oil, or microwave in short intervals, stirring occasionally.

Nutrition

Keywords: Mediterranean chicken orzo, high protein chicken recipe, quick chicken dinner, orzo pasta salad, healthy meal prep, Mediterranean diet

Find it online: https://recipesemilly.com/high-protein-mediterranean-chicken-orzo/