High Protein Mediterranean Chicken Orzo

Let me tell you, there’s a Mediterranean breeze that sweeps through my kitchen every time I whip up this High Protein Mediterranean Chicken Orzo. The first time I tried, though, let’s just say the breeze was more like a hurricane. I overcooked the orzo, under-seasoned the chicken, and you know what? It was a bland disaster. But, as with all great love affairs, persistence is key. After a few tweaks and some sage advice from my mom (“darling, the spice cabinet is your friend”), I perfected this dish that now has my family asking for seconds and thirds.

Now, this recipe is my little secret weapon. It’s hearty, it’s packed with the good stuff, and it brings that sun-kissed Mediterranean zing to your dining table. I mean, is there anything better than sitting down to a meal that makes you feel like you’re on vacation? Definitely not.

Ingredients

Now, about those ingredients. Everything you need for this dish is pretty straightforward. I grab most of mine from the local farmers’ market (the freshness, honestly, game changer!). But don’t fret, any neighborhood grocery will have what you need.

• 2 tablespoons olive oil
• 1 pound chicken breast, cut into bite-sized pieces
• 1 cup uncooked orzo pasta (go for the whole-grain variety if you can)
• 2 cloves garlic, minced
• 1 large onion, chopped
• 1 bell pepper, any color, diced
• 1/2 cup sun-dried tomatoes, chopped
• 2 cups chicken broth (homemade if you’ve got it)
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/4 teaspoon red pepper flakes (more if you like it spicy)
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste
• Lemon wedges for serving
• Optional: A handful of kalamata olives, pitted

Instructions

Alright, roll up those sleeves. If I can nail this after turning my kitchen into a scene from a slapstick comedy, you’ve got this in the bag.

1. Heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces and season with salt and pepper. Brown the chicken until it’s golden and cooked through. This should take about 5-7 minutes. Then, remove the chicken and set it aside on a plate.
2. In the same skillet, reduce the heat to medium and add the onions and bell peppers. Saute until they’re soft and the onions are translucent, which should take about 3 minutes.
3. Stir in the garlic, sun-dried tomatoes, oregano, thyme, and red pepper flakes. Cook for another minute until it smells like heaven (or just really good).
4. Add the uncooked orzo to the skillet and toast it lightly for 2 minutes. It adds a nutty flavor (trust me on this).
5. Pour in the chicken broth and bring the skillet to a boil. Then, reduce the heat to a simmer and let the orzo cook until it’s tender and the liquid is mostly absorbed, around 10 minutes. If it looks dry, don’t panic! Just add a splash more broth or water.
6. Return the chicken to the skillet and stir in the feta cheese and parsley. Give it a good mix to combine and warm the chicken through.
7. Taste and adjust the seasoning as needed. Honestly, don’t skip this step; it makes all the difference.
8. Serve hot with lemon wedges on the side and maybe a few olives if you’re feeling fancy.

Tips & Tricks

Here’s a little treasure chest of tricks that’ll make sure your Mediterranean adventure doesn’t hit choppy waters.

• For a creamier orzo, stir in a splash of cream or a dollop of Greek yogurt just before serving (shh, it’s our secret).
• Don’t have feta? Goat cheese or even ricotta can be great substitutions.
• Make sure to use a skillet that’s large enough for the orzo to expand. I learned this the hard way when I had orzo spilling over the sides of my too-small pan.
• If you’re vegetarian, swap out the chicken for chickpeas or white beans. They add a great protein punch and soak up the flavors beautifully.

FAQ

Got questions? I’ve got answers (and a couple of stories to go with them).

Q: Can this recipe be made gluten-free?
A: Absolutely! Just use a gluten-free orzo or a small pasta shape of your choice. Just watch the cooking time, as it may vary.

Q: What’s the calorie count for this dish?
A: A serving of this dish is around 400-450 calories, depending on the size of your chicken pieces and whether you add the optional ingredients. It’s a satisfying, balanced meal that keeps you full without overdoing it.

Q: Do you have any storage tips for leftovers?
A: Sure do! Keep your leftovers in an airtight container in the fridge, and they’ll be good for up to 3 days. Reheat gently in the microwave or on the stovetop with a splash of water to bring back the moisture.

Troubleshooting

Oh, the orzo’s sticking, or the chicken’s too dry? Been there, done that. Here’s how to fix common mishaps:

• If the orzo starts to stick, lower the heat and add a touch more broth or water. Stir frequently to prevent any further stick-age (yes, that’s a technical term).
• Dry chicken? It’s likely overcooked. Next time, remove it from the pan as soon as it’s no longer pink inside. For now, a drizzle of olive oil or a squeeze of lemon can help revive it.

And now for the grand finale, the conclusion. This High Protein Mediterranean Chicken Orzo is more than just a recipe; it’s a story on a plate. From its humble beginnings in my disaster-prone kitchen to its current status as a family favorite, it’s been a journey of flavors, cultures, and a whole lot of love. Whether you’re cooking for one, for a crowd, or just trying to bring a piece of the Mediterranean sun into your home, I hope this dish brings as much joy to your table as it has to mine.