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Mediterranean Chicken and Orzo

Mediterranean Chicken and Orzo: A Wholesome Delight Tonight

Discover Mediterranean Chicken and Orzo, a quick and healthy weeknight meal featuring juicy chicken, hearty orzo, and fresh veggies.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Chicken
  • 4 pieces Chicken Breasts lean protein
For the Orzo Base
  • 1 cup Whole Wheat Orzo or gluten-free orzo
For Cooking
  • 2 tablespoons Olive Oil or avocado oil
  • 2 cloves Garlic minced
For Sweetness and Acidity
  • 1 cup Grape Tomatoes halved
  • ½ cup White Grape Juice or vegetable broth
For Flavor
  • ½ cup Kalamata Olives chopped
  • 2 cups Chopped Spinach or kale or Swiss chard
  • 1 bunch Fresh Herbs such as mint and parsley
For Crunch and Creaminess
  • ½ cup Pine Nuts optional
  • ½ cup Feta Cheese optional

Equipment

  • large sauté pan
  • separate pot

Method
 

Step-by-Step Instructions for Mediterranean Chicken and Orzo
  1. Heat 2 tablespoons of olive oil in a large sauté pan over medium-high heat. Season the chicken breasts generously with salt and pepper. Once the oil shimmers, add the chicken to the pan. Cook for about 5 minutes on each side until golden brown and fully cooked through with an internal temperature of 165°F. Carefully remove the chicken from the pan and let it rest.
  2. In a separate pot, bring salted water to a boil and add 1 cup of whole wheat or gluten-free orzo. Cook according to package instructions for about 8-10 minutes, stirring occasionally, until al dente. Once done, drain the orzo and set it aside.
  3. In the same sauté pan used for the chicken, add a splash of olive oil along with 2 minced garlic cloves. Sauté over medium heat for about 1 minute until fragrant, being careful not to let the garlic burn.
  4. To the pan with garlic, add 1 cup of halved grape tomatoes and ½ cup of white grape juice. Stir well and let the mixture cook for about 5 minutes.
  5. Stir the cooked orzo into the pan along with ½ cup of chopped Kalamata olives, 2 cups of fresh chopped spinach, and a handful of fresh herbs such as mint and parsley. Cook for another 2-3 minutes.
  6. Slice the seared chicken into thin strips and arrange it atop the orzo mixture in the pan. Sprinkle with optional pine nuts and feta cheese for added flavor and texture. Serve warm.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 3gCholesterol: 90mgSodium: 500mgPotassium: 750mgFiber: 6gSugar: 5gVitamin A: 1000IUVitamin C: 15mgCalcium: 200mgIron: 3mg

Notes

Store leftovers in an airtight container for up to 3 days. Reheat gently with a splash of water or broth.

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