High-Protein Marry Me Chicken Orzo Casserole

High-Protein Marry Me Chicken Orzo Casserole is a delicious and rich dinner. It contains chicken, olive oil, cottage cheese, seasonings, parmesan cheese, orzo, chicken broth, Greek yogurt, tomatoes, garlic, & spinach. All of them are simply obtainable items, and they have dairy items in them. Utilize the non-dairy ones if required. This dish has a rich texture, perfect to serve for family gatherings or some events. Serve this dish with grilled zucchini, focaccia, or Greek salad. This casserole stores and reheats in the nice way, perfect to prepare in advance. It has 42g of protein in one serving of this dish.

STATS:

• Caloric count: 420 kcal
• Preparation duration: 15 minutes
• Portion size: One & ½ cups
• Time for Cooking: Thirty-five minutes
• Cuisine: Italian
• Total time: 50 minutes
• Course: Main Course
• Diet: High-Protein
• Serving: 6

EQUIPMENT:

• Large skillet
• Casserole dish
• Cutting board
• Sharp knife
• Wooden spoon
• Mixing bowl
• Aluminum foil

INGREDIENTS:

• 1½ pounds chicken breast
• ½ teaspoon onion powder
• One tbsp. olive oil
• 1 tsp. paprika
• One tsp. garlic powder
• ½ tsp. salt
• ¼ tsp. black pepper
• 1 cup dry whole-wheat orzo
• 3 cups low-sodium chicken broth
• 1 cup low-fat cottage cheese
• ½ cup plain nonfat Greek yogurt
• ⅓ cup grated Parmesan cheese
• Half cup sun-dried tomatoes
• 3 garlic pieces
• 2 cups baby spinach
• 1 tsp. Italian seasoning
• ¼ tsp. red pepper flakes
• Fresh basil

INGREDIENT NOTES:

CHICKEN BREAST:

• Use the chicken breast to make this orzo casserole. It will add the protein in this casserole. You can slice them into even sizes so they cook equally. You can also use the chicken thighs to make the casserole juicy and more flavorful.

OLIVE OIL:

• Olive oil is utilized to make the chicken & add the healthy fats & make the dish more tasty & indulgent. You can use avocado oil in it for this purpose.

SEASONINGS:

• Include the garlic seasoning, paprika, black pepper, onion seasoning, and salt in this casserole. It will add the savory taste, slight spice, and color to the dish.

WHOLE-WHEAT ORZO:

• Use the whole-wheat orzo to make this dish. It will provide the fiber content, carbs, and protein in the dish.

CHICKEN BROTH:

• Use the chicken broth to form the foundation of this dish. It should be low-sodium containing, so we add the salt as we like.

COTTAGE CHEESE:

• Use the cottage cheese to provide the creamy texture and also boost the protein content of the dish. Make the fresh crumbs as they are healthier.

GREEK YOGURT:

• Use the Greek yogurt to make the casserole creamy and tangy, and it doesn’t add much fat content or calories.

PARMESAN CHEESE:

• It will add a nutty and savory taste to the dish, which will nicely complement the creamy sauce.

SUNDRIED TOMATOES:

• Use the sundried tomatoes to add a firm tomato taste to this casserole. It will provide the real Marry Me flavor.

FRESH GARLIC:

• Use the garlic to provide a deep flavor and savory taste. Garlic should be fresh to add  the intense results.

SPINACH:

• It will increase the color, fiber, and nutrients of the dish without adding a strong taste. Utilize the kale instead if required.

RED PEPPER FLAKES:

• Add the red pepper flakes to make the dish spicier, and they also stabilize the creaminess of the casserole.

INSTRUCTIONS:

1. Heat the oven to 375°F and lightly grease the dish of casserole.
2. Grab a vessel and add the seasonings and chicken to it.
3. Then, warm the oil in the big pan in between medium-high flame.
4. Now cook the chicken for 5 to 6 minutes till it gets lightly brown.
5. Now include the chicken and sun-dried tomatoes in the pan and cook till it gets aromatic.
6. Then include the chicken broth, Italian seasonings, & red flakes & simmer the dish for 5 minutes.
7. Put it on the shelf, then add the cottage cheese, spinach, Greek yogurt, and parmesan cheese to it.
8. Include the mixture in casserole dish & spread it equally.
9. Wrap the dish with aluminum foil & bake for 25 minutes.
10. Take out the foil and bake for an additional 10 minutes till it gets bubbly and orzo gets soft.
11. Leave the casserole for five minutes, then top it with basil and serve hot.

SERVING SUGGESTIONS:

SALAD:

• Greek Salad
• Arugula Salad
• Cucumber Tomato Salad
• Caesar Salad

VEGETABLES:

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

BREAD:

• Whole Grain Garlic Bread
• Focaccia
• Dinner Rolls
• Crusty Artisan Bread

SOUPS:

• Tomato Basil Soup
• Vegetable Soup
• Minestrone
• Chicken Vegetable Soup

BEVERAGES:

• Sparkling Water
• Lemon Water
• Iced Tea
• Cucumber Mint Water

TIPS:

• Utilize the rotisserie chicken for convenience and to save time.
• Don’t cook the chicken for a long time before baking, as it gets dry.
• Mix the casserole in between the baking if the orzo looks dry.
• Include the additional broth if required to alter the texture if necessary.
• Use the freshly grated Parmesan as it melts smoothly and well, rather than the pre-shredded one.

STORAGE INFORMATION:

FRIDGE:

• Add the slices in the dish & stock for four days.

FREEZER:

• Prepare the portions and freeze the dish for 3 months.

FAQs:

Will I utilize the regular orzo to make this dish?

• Yes, we can easily utilize the regular orzo to make this dish. It works nicely and cooks in the same way as a whole-wheat one.

How can I prepare the casserole in advance?

• We would assemble the casserole and store it for one day, and bake it fresh.

Will I utilize turkey to make this dish?

• Use the turkey to make this dish, as it is a good alternative to make the dish fat-free.

NUTRITIONAL INFORMATION:

Total carbs: 31 g

Fiber: 5 g

Net carbs: 26 g

Serving size: 1½ cups

Caloric count: 420 kcal

Protein: 42 g

Total Fat: 11 g

Saturated Fat: 3 g

Sodium: 620 mg

Potassium: 760 mg

Serving: 6

Calcium: 250 mg

Iron: 2.8 mg

Vitamin A: 0.35 mg