High-Protein Dill Chicken Orzo is a satisfying dinner. It contains chicken, olive oil, yellow onion, whole wheat orzo, garlic, chicken broth, Greek yogurt, seasonings, lemon juice, spinach, parmesan cheese, dill, and lemon zest. This dish prepares in 40 minutes, perfect for a quick dinner or lunch. You would meal prep this dish as it stores nicely without the deformation of texture and taste. Serve this dish with garlic bread, steamed broccoli, or hummus. High-Protein Dill Chicken Orzo has dairy items in it, which is not good for a dairy-free diet.
STATS:
- Calories: 420 kcal
- Required Prep Duration: Fifteen minutes
- Required Cook Duration: Twenty-five minutes
- Required Total Duration: Forty minutes
- Cuisine: Mediterranean
- Servings: 6
- Course: Main Course
- Diet: High-Protein
- Serving Size: 1½ cups
EQUIPMENT:
- Large skillet or sauté pan
- Dutch oven or deep skillet
- Wooden spoon
- Cutting board
- Sharp knife
INGREDIENTS:
- 1½ pounds Chicken Breasts
- 1 tbsp. olive oil
- 1 small yellow onion
- 3 garlic cloves, minced
- 1½ cups dry whole-wheat orzo
- 4 cups low-sodium chicken broth
- One cup nonfat Greek yogurt
- Two tbsp. fresh dill
- 1 tsp. kosher salt
- ½ tsp. black pepper
- One tsp. lemon zest
- ½ tsp. paprika
- 2 cups baby spinach
- One tbsp. lemon juice
- ¼ cup grated Parmesan cheese
INGREDIENT NOTES:
CHICKEN BREAST:
- Chicken breast is used to make this orzo. It should be without bone and skin, and provide the lean protein content in it. We can also utilize the chicken thighs instead to make it more flavorful and juicier.
OLIVE OIL:
- Use the olive oil to make this orzo. It will provide the good fat content and also enrich the taste of the dish.
ONIONS:
- Use the yellow onions to add a light, sweet flavor. It also deepens the flavor of this orzo. Use the white onions or shallots instead for this purpose.
GARLIC:
- Use the garlic to add the savory taste and aroma. Fresh garlic provides strong results. Use the garlic powder instead if required.
WHOLE WHEAT ORZO:
- Whole-wheat orzo will add fiber and make the dish healthy, and provide a texture like pasta. You can also use the regular orzo instead if required.
SEASONING:
- Use the black pepper, paprika, and salt to season the dish. It will add the light spice and boost the taste of the orzo. Paprika will add the color and smoky flavor.
PARMESAN CHEESE:
- Parmesan cheese will provide the savory taste and make the dish creamier. It will provide the umami flavor, and grate them fresh for good flavor.
CHICKEN BROTH:
- Chicken broth will form the base of the dish, and it should be of low sodium content to add the salt as we like.
LEMON JUICE & ZEST:
- Use the lemon juice and zest to include the aroma and tangy taste. It should be fresh for good results.
DILL:
- Use the fresh dill to provide the traditional herb taste in the dish. You can also use the dried dill, but fresh gives a nice flavor.
INSTRUCTION:
- Warm the oil in a big pan on a moderate to high flame.
- Include the chicken and seasonings, and cook for 5 to 7 minutes till it gets lightly browned and cooked well.
- Now include the onions and cook for three minutes, then toss the garlic for thirty seconds till aromatic.
- Include the orzo and roast for one minute, then add the chicken broth to it and allow it to simmer.
- Decrease the flame to a moderate to low flame and cover the pan & cook for ten to twelve minutes to soften the orzo.
- Include the spinach & cook till it wilts.
- Put the pan on the shelf and cool it for two minutes.
- Add the lemon juice, Greek yogurt, lemon zest, & dill in a small vessel and mix.
- Then mix the mixture in the orzo to combine them.
- Add the parmesan cheese and sprinkle the fresh dill, and serve warm.
SERVING SUGGESTIONS:
FRESH SALAD:
- Cucumber Tomato Salad
- Greek Salad
- Arugula Salad
- Mixed Greens Salad
VEGETABLES:
- Garlic Green Beans
- Roasted Asparagus
- Lemon Roasted Brussels Sprouts
- Steamed Broccoli
BREAD:
- Whole-Grain Dinner Rolls
- Garlic Bread
- Pita Bread
- Rustic Sourdough
MEDITERRANEAN SIDES:
- Tzatziki
- Marinated Olives
- Hummus
- Cucumber Yogurt Dip
STORAGE:
FRIDGE:
- Add the orzo to the container and store it for 4 days.
FREEZER:
- Include the dish in the vessel and freeze for 2 months.
FAQs:
Will I add the rotisserie chicken instead?
- Yes, we can easily use the rotisserie chicken instead. It works nicely and saves our time. Add it in the last several minutes.
Will I utilize the dried dill to make this dish?
- Yes, we can utilize the dried dill instead, but it is best to use the fresh ones to provide the authentic flavor.
Can we make this dish in advance?
- Yes, we would easily prepare this dish for meal prep as it stores nicely and re-warms well, and its texture and taste remain the same.
NUTRITIONAL INFORMATION:
Calories: 420 kcal
Protein: 38 g
Carbohydrates: 31 g
Fat: 15 g
Saturated Fat: 4 g
Fiber: 4 g
Sugar: 4 g
Cholesterol: 95 mg
Sodium: 520 mg
Potassium: 620 mg
Calcium: 180 mg
Iron: 2 mg
