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Mediterranean Chicken Orzo

Mediterranean Chicken Orzo: Quick, Healthy Dinner Delight

Mediterranean Chicken Orzo is a quick and healthy dinner that combines chicken, orzo, and vibrant vegetables, making it perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 420

Ingredients
  

For the Chicken
  • 1 tablespoon Olive Oil Can substitute with avocado oil or butter.
  • 2 pieces Boneless, Skinless Chicken Breasts Can substitute with chicken thighs or tenders.
For the Orzo
  • 1 cup Whole Wheat Orzo For gluten-free options, substitute with gluten-free orzo or short grain pasta.
For the Vegetables
  • 1 cup Grape Tomatoes Substitute with regular diced tomatoes if necessary.
  • 2 cups Chopped Spinach Can double the amount or use arugula.
  • 1/3 cup Kalamata Olives Omit if desired or substitute with capers.
For Flavoring
  • 1 cup White Wine Can be omitted or replaced with chicken broth.
  • 1 tablespoon Fresh Basil Alternatively, use dried herbs (1 tbsp fresh = ½ tsp dried).
  • 1 tablespoon Fresh Parsley Alternatively, use dried herbs (1 tbsp fresh = ½ tsp dried).
  • to taste Black Pepper
  • 1 teaspoon Dried Oregano
  • 1/2 teaspoon Red Pepper Flakes
Optional Toppings
  • 1/4 cup Pine Nuts Can omit if nut-free.
  • 1/2 cup Feta Can be substituted with goat cheese or omitted for dairy-free options.

Equipment

  • large sauté pan
  • Pot
  • Measuring spoons
  • instant-read thermometer

Method
 

Step-by-Step Instructions
  1. Heat 1 tablespoon of olive oil in a large sauté pan over medium-high heat until it shimmers. Season chicken breasts with salt and pepper, add them to the hot pan, and cook for about 10 minutes, flipping halfway through, until golden brown and cooked through to an internal temperature of 165°F.
  2. While the chicken is cooking, bring a pot of water to boil over high heat. Once boiling, add whole wheat orzo and cook according to package instructions (about 8-10 minutes) until al dente. Drain and set aside.
  3. Remove the chicken from the pan, leaving the flavorful oil behind. Add another tablespoon of olive oil to the pan and heat over medium heat. Add minced garlic and cook for about 1 minute until fragrant.
  4. Stir in halved grape tomatoes and a splash of white wine into the pan. Cook for about 5 minutes, stirring occasionally, until the tomatoes soften and release their juices.
  5. Add the cooked orzo, kalamata olives, chopped spinach, fresh basil, parsley, and seasonings into the pan. Toss everything gently to combine and cook for an additional 2 minutes over low heat until heated through.
  6. Slice the cooked chicken into strips and nestle it on top of the orzo mixture. Optionally, sprinkle with pine nuts and crumbled feta. Serve immediately.

Nutrition

Serving: 1servingCalories: 420kcalCarbohydrates: 50gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 65mgSodium: 600mgPotassium: 800mgFiber: 6gSugar: 3gVitamin A: 1200IUVitamin C: 15mgCalcium: 80mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 4 days. Avoid freezing as orzo may become mushy.

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