One Pot Chicken Orzo Skillet
This one pot recipe is not just a delicious meal; it’s a well-balanced dish that provides a harmonious blend of essential nutrients for a healthy diet. This recipe includes a combination of protein, carbohydrates, and mostly unsaturated fats, that are sure to keep you full and energized.
Protein Powerhouse: The boneless, skinless chicken breast in this dish is considered a lean protein, which means it's lower in saturated fat. Protein is essential for muscle repair and growth as well as keeping you full and satisfied between meals.
Carbohydrate Boost: Orzo pasta, a type of short-cut pasta resembling rice, is this dish's source of carbohydrates. Carbs provide energy and keep you fueled throughout the day. The addition of carrots and onions not only enhances the flavor, but also adds fiber to this dish to slow down blood sugar absorption.
Healthy Fats: A small amount of olive oil is used in this recipe, adding healthy monounsaturated fats, which are beneficial for heart health. The inclusion of parmesan and light cream cheese provides a creamy texture while keeping the fat content moderate. The fat we want to limit in our diet is mostly the saturated fats, which are directly correlated with increased cholesterol. My recipe contains 4g of saturated fats per serving to keep you on track to be under the recommended amount per day which is about 20g. Some sources even say as low as 13-16g is recommended per day.
Vitamins and Minerals: This dish is packed with nutrient-dense vegetables like spinach, carrots, and onions. Spinach is rich in iron, calcium, and vitamins A and C, which support immune function and bone health. Carrots are a great source of beta-carotene, promoting good vision and skin health. Onions add a depth of flavor while also providing antioxidants. Lemon juice provides Vitamin C too!
Overall, the Chicken Orzo Skillet is a well-rounded meal that provides a balance of macronutrients and a variety of health benefits. It's a perfect example of how delicious and nutritious can go hand in hand, making it a wonderful addition to your meal rotation. Enjoy this wholesome dish, knowing that it supports your health and satisfies your taste buds.
- 1 lb chicken breasts
- 1/2 tsp paprika
- 1/2 tsp dried basil
- 1/2 tsp garlic powder
- sprinkle of red pepper flakes
- salt and pepper
- 1 tbsp olive oil
- Orzo
- 2 medium carrots, finely diced (about 1 cup)
- 1/2 large onion, finely diced (about 1 cup)
- 1 tbsp tomato paste
- 2 large cloves garlic (minced)
- 0.25 cup white wine
- 1.33 cup orzo pasta (uncooked)
- 2 cups chicken bone broth (or regular broth)
- 1 tsp dijon mustard
- 1 heaping cup chopped spinach
- 1/2 cup grated parmesan cheese
- 1/3 cup loosely packed fresh basil leaves (chopped)
- 2 tbsp fresh parsley (chopped)
- 2 tbsp light or greek cream cheese
- 1/2 lemon, juiced (optional)
- Preheat oven to 375 F
- In a shallow bowl or plate, pat chicken dry. Add seasonings and rub all over the chicken.
- Heat a 12 inch oven safe skillet over medium heat. I use a cast iron pan. Add olive oil and heat up the oil for about 1 minute.
- Add seasoned chicken to the skillet and cook on each side until browned and cooked through. Timing depends on the size of the chicken pieces.
- Once the chicken is cooked, remove it from the pan and set aside on a cutting board. Let it rest a while before slicing, I just wait until I’m just about done with the orzo to dice it up.
- Next, add the onion and carrot to the pan. You can add extra oil if needed. Cook until the onion is translucent and the carrot is softened, about 8 minutes.
- Move the onions and carrots out of the middle of the pan and create a well. Add tomato paste to the pan and let sit for about 1 minute. Mix it through the rest of the veggies and add garlic next. Let that cook together for a couple minutes.
- Add the chicken broth to the pan and bring to a simmer. Add the spinach, parmesan, herbs, and cream cheese and mix well.
- Dice the chicken into bite sized pieces and add the chicken back to the pan. I like to lay it on top, but you can also stir it in if you’d like.
- Turn the heat off. Put the pan in the oven and cook for about 10 minutes. The orzo should be cooked through and the sauce should be thickened.
- Take out of the oven and enjoy! Add a squeeze of lemon juice on top to serve.
Hey there, I’m Lee! As a registered dietitian, I’m passionate about creating easy, nutritious recipes that inspire a balanced approach to eating. I love to experiment with new dishes in the kitchen and am a true chocolate enthusiast. I aim to demystify nutrition misinformation and share recipes that nourish your body and soul. Join me on this journey to make healthy eating simple, enjoyable, and delicious!
