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High Protein Chicken Orzo

High Protein Chicken Orzo

This High Protein Chicken Orzo is the ultimate one-pot meal for busy weeknights, combining juicy chicken and fresh vegetables in a creamy parmesan sauce. It is a wholesome, balanced dinner that comes together in just 30 minutes with minimal cleanup required.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Dinner, Main Course, One Pot
Cuisine: American, Italian
Calories: 546
Ingredients Equipment Method Notes

Ingredients
  

  • 1 1/2 pounds boneless, skinless chicken breasts or tenders cubed into 1-inch pieces
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes
  • 2 tablespoons olive oil divided
  • 1/2 cup yellow onion diced (about half a medium onion)
  • 2 cups fresh asparagus spears chopped, cut into 1-inch pieces
  • 1 tablespoon minced garlic (about 3 cloves)
  • 8 ounces dry orzo
  • 2 1/2 cups low sodium chicken broth
  • 2 sprigs fresh thyme (or 1/4 teaspoon dried thyme)
  • 1/3 cup half and half
  • 1/3 cup freshly grated parmesan
  • 2 cups fresh spinach
  • Chopped fresh parsley and extra parmesan for garnish

Equipment

  • Large high-sided pan or Dutch oven
  • Wooden Spoon

Method
 

  1. In a small bowl, combine the chicken chunks, garlic powder, salt, pepper, and red pepper flakes. Toss the chicken until every piece is evenly coated with the seasoning.
    1 1/2 pounds boneless, skinless chicken breasts or tenders, 1 teaspoon garlic powder, 1/4 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon red pepper flakes
  2. Heat 1 tablespoon of olive oil in a large, high-sided pan or Dutch oven over medium-high heat. Add the seasoned chicken and cook for 10-12 minutes, browning it on all sides. Once cooked through, remove the chicken from the pan and set it aside in a bowl.
    2 tablespoons olive oil
  3. In the same pan (no need to clean it), add the remaining tablespoon of olive oil. Add the chopped asparagus and sauté for about 2 minutes until it is tender but still has a slight crunch. Remove the asparagus and place it with the chicken.
    2 tablespoons olive oil, 2 cups fresh asparagus spears
  4. Add the diced onion to the pan and sauté for about 3 minutes until softened. Stir in the dry orzo and minced garlic. Cook for another 3 minutes, stirring frequently, until the orzo starts to toast slightly.
    1/2 cup yellow onion, 8 ounces dry orzo, 1 tablespoon minced garlic
  5. Pour in the chicken broth and bring the mixture to a simmer. Use a wooden spoon to scrape any browned bits from the bottom of the pan for extra flavor. Cover the pan with a lid and cook for 7 minutes, or until most of the liquid has been absorbed, stirring halfway through.
    2 1/2 cups low sodium chicken broth
  6. Stir the cooked chicken, sautéed asparagus, half and half, parmesan cheese, fresh spinach, and thyme back into the pan.
    1 1/2 pounds boneless, skinless chicken breasts or tenders, 2 cups fresh asparagus spears, 1/3 cup half and half, 1/3 cup freshly grated parmesan, 2 cups fresh spinach, 2 sprigs fresh thyme
  7. Heat the mixture for 1 to 2 minutes more, stirring constantly, until the spinach has wilted and the sauce is creamy and heated through.
  8. Serve the dish immediately, garnished with fresh parsley and an extra sprinkle of parmesan cheese.
    Chopped fresh parsley and extra parmesan

Notes

Toast the orzo with the garlic and onions before adding liquid to add a nutty depth of flavor. Store leftovers in an airtight container in the refrigerator for up to 4 days, noting the sauce may thicken.
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