High-Protein Chicken-White Bean Orzo

High-Protein Chicken-White Bean Orzo is a delicious dish. This dish contains 37g protein & 38g net carbs, so it is good for a high-protein diet as well. It is prepared in forty-five minutes, so it is good for a quick dinner or lunch. It contains chicken, whole-wheat orzo, butter beans, kale, tomatoes, onion, seasoning, Pecorino Romano cheese, & heavy cream. This dish has heavy cream and cheese, so it is not good for a dairy-free diet. We have to utilize vegan cream like cashew or coconut cream and dairy-free cheese instead for this purpose. Serve this dish with fresh green salad, roasted broccoli, & garlic green beans. High-Protein Chicken-White Bean Orzo stores nicely, so it is good for meal prep purposes.

STATS:

• Calories: 480 kcal
• Portion: 4
• Prep time: 15 minutes
• Serving size: 1½ cups
• Cook time: 30 minutes
• Diet: High-Protein
• Cuisine: Mediterranean
• Total time: 45 minutes
• Course: Main Course

TOOLS:

• Big deep skillet + lid
• Cutting board
• Measuring cups and spoons
• Knife
• Wooden spoon
• Cheese grater
• Tongs
• Colander

INGREDIENTS:

• 3 tbsp. olive oil
• 1 pound chicken cutlets
• ½ tsp. salt, divided
• ½ tsp. ground pepper, divided
• 1 cup chopped yellow onion
• 1 cup whole-wheat orzo
• 1 can no-salt-added diced tomatoes + basil, garlic, and oregano, drained
• 1 medium bunch lacinato kale
• 2 & ½ cups unsalted chicken broth
• 2 teaspoons salt-free garlic-and-herb seasoning
• 1 can no-salt-added butter beans
• ¼ cup heavy cream
• ¼ cup Pecorino Romano cheese
• 2 tbsp. lemon juice

INGREDIENT NOTES:

OLIVE OIL:

• Include the olive oil to cook the chicken & sauté the onion. It will prevent the chicken to get stick and ti also offer the good fat content in the dish.

CHICKEN CUTLETS:

• Add the chicken cutlets to offer lean protein & soft texture. Choose even-sized pieces so they cook in the same amount of time & don’t get dry.

SALT AND GROUND BLACK PEPPER:

• Include the salt and ground pepper to season the chicken and enhance the taste of the sauce. We have to season both the chicken & the sauce so the taste will remain balanced.

YELLOW ONION:

• Add the chopped yellow onion to form the savory base if for the orzo. It will add the slight sweet & savory flavor in the dish.

WHOLE-WHEAT ORZO:

• Include the whole-wheat orzo to provide the satisfying texture & added fiber. Mix it in the pan so it soaks the broth & flavors while cooking.

DICED TOMATOES WITH HERBS:

• Include the diced tomatoes with basil, garlic, and oregano to include the sharp taste. Properly drain the tomatoes so it will not make the dish watery,

LACINATO KALE:

• Include the lacinato kale to add color & slight earthy taste. We have to remove the tough stems and chop the leaves in small pieces so they cook equally.

UNSALTED CHICKEN BROTH:

• Add the chicken broth to cook the orzo & develop the tasty foundation. We have to utilize the unsalted broth to add the salt & keep the seasoning balanced.

SALT-FREE GARLIC-AND-HERB SEASONING:

• Include the garlic-and-herb seasoning to add the aroma & savory taste. This seasoning should be salt-free so it enriches the taste without adding extra salt.

BUTTER BEANS:

• Add the rinsed butter beans to increase the protein & fiber content while providing a creamy & soft texture.

HEAVY CREAM:

• Include the heavy cream to provide a smooth & rich taste. We have to cook on a slow flame or else the cream will split.

PECORINO ROMANO CHEESE:

• Add the grated Pecorino Romano cheese to include the salty & savory taste in the dish. We have to grate the cheese fresh so it melts smoothly.

LEMON JUICE:

• Include the fresh lemon juice to add the bright & tangy taste. Add it in the end so its fresh taste will stabilize the indulgence of the cream & cheese.

INSTRUCTIONS:

1. Dry the chicken cutlets & add the black pepper & salt on them.
2. Then add the oil in a deep pan and heat it on a moderate to high flame.
3. Now add the chicken & cook them for 3-4 minutes from each side till they get golden & cooked, then transfer the chicken in plate.
4. Include the oil in the same pan and add the onions and cook for 3 to 4 minutes, mixing till it gets soft.
5. Put the whole wheat orzo and mix for around 1 to 2 minutes till it gets lightly toasted.
6. Add the tomatoes, salt, chicken broth, garlic & herb seasonings, kale, & black pepper, mix, and let it come to a gentle boil.
7. Decrease the flame to medium-low and simmer for around ten to twelve minutes, mixing it occasionally till the orzo gets soft and the broth gets absorbed.
8. Put the butter beans & cook for two to three minutes.
9. Now decrease the flame and add the Pecorino Romano Cheese, heavy cream, & lemon juice, and mix & cook till the sauce becomes creamy.
10. Make the chicken slices and add it back in pan and mix softly.
11. Now sprinkle the Pecorino Romano Cheese and serve the dish.

SERVING SUGGESTIONS:

SALADS:

• Green Salad
• Lemon Arugula Salad
• Cucumber & Tomato Salad
• Greek Salad

VEGETABLES:

• Roasted Broccoli
• Garlic Green Beans
• Roasted Asparagus
• Sautéed Zucchini

BREAD:

• Whole-Grain Bread
• Garlic Bread
• Toasted Sourdough
• Herb Focaccia

GARNISHES:

• Fresh Parsley
• Pecorino Romano
• Lemon Wedges
• Cracked Black Pepper

TIPS:

• Utilize the same size chicken cutlets so they get cook in same time and don’t get dry.
• Roast the orzo lightly then add them in broth to develop the deep taste.
• Include the little additional broth or water if the dish gets thick.
• Include the dairy items in the end and cook them on low flame so they don’t get separate.

STORAGE INFORMATION:

FRIDGE:

• Properly cool the chicken, and then include it in the container and store for 3 to 4 days.

FREEZER:

• Add the cooled orzo to the vessel and freeze for two months.

FAQs:

Does this dish have high protein content?

• Yes, this dish is high in protein because it has chicken, beans, orzo, and cheese in it.

Will I utilize the regular orzo instead?

• Yes, we would easily utilize the regular orzo instead, but its cooking time will vary, and it contains less fiber than the whole wheat one.

How to prepare the dairy-free dish?

• Include vegan cream like cashew or coconut & vegan parmesan cheese to make this dish dairy-free.

NUTRITIONAL INFORMATION:

Calories: 480 kcal

Net carbs: 38 g

Iron: 4 mg

Serving size: 1 & ½ – 2 cups

Total carbs: 49 g

Servings: 4

Vitamin A: 3,500 IU

Fiber: 11 g

Calcium: 180 mg

Protein: 37 g

Sodium: 480 mg

Potassium: 850 mg