High Protein Lemon Chicken Orzo Recipe

Lemon Chicken Orzo

Chicken

• 1kg (2.2lb) — Chicken thighs, boneless & skinless
• 1 ½ Tbsp (22ml) — Olive oil
• 2 tsp (6g) — Smoked paprika
• 2 tsp (6g) — Garlic powder
• 2 tsp (6g) — Onion powder
• 1 tsp (1g) — Dried oregano
• Salt & pepper, to taste

Orzo and Sauce

• 1 Tbsp (15ml) — Olive oil
• 1 — Brown onion, finely diced
• 5 — Garlic cloves, finely minced or grated
• 400g (14oz) — Orzo (risoni)
• 800ml (3 ⅓ cups) — Chicken stock
• 300ml (1 ¼ cups) — Milk
• 60ml (¼ cup) — Thickened cream (heavy cream)
• Zest of 1 lemon
• 2 Tbsp (30ml) — Fresh lemon juice
• 40g (1.4oz) — Parmesan, finely grated
• Salt & pepper, to taste

Greens

• 120g (4.2oz) — Baby spinach
• 120g (4.2oz) — Frozen peas

Cook the chicken

1. Place the chicken thighs in a bowl and toss with 1 ½ tbsp olive oil, smoked paprika, garlic powder, onion powder, dried oregano, salt and pepper. Heat a large pan over medium-high heat and cook the thighs for 6–8 minutes per side (or until cooked through and golden). Remove from the pan and let rest.

Build the base

1. Reduce heat to medium. In the same pan, add 1 tbsp olive oil and the diced onion. Cook 3–4 minutes until softened, then add the garlic and cook for 30 seconds until fragrant.

Cook the orzo

1. Stir in the orzo and toast for 1 minute, then pour in the chicken stock. Bring to a gentle simmer and cook 8–10 minutes, stirring every 30–40 seconds, until the orzo is tender and most liquid is absorbed.

Make it creamy

1. Lower heat to low. Stir in the milk and cream and warm for 2–3 minutes—do not boil. Add lemon zest and lemon juice while stirring. Remove from heat and fold in the grated Parmesan until glossy. Season to taste.

Add the greens

1. While the orzo is hot, fold in the baby spinach and frozen peas. The residual heat will wilt the spinach and warm the peas without overcooking them.

Finish and portion

1. Slice the rested chicken into large pieces and mix through the orzo so each bite has chicken, sauce and greens. Divide evenly into five ~750ml containers, cool completely before sealing, and refrigerate.