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High protein chicken orzo with asparagus and spinach in a large skillet ready to serve

High Protein Chicken Orzo

A one-pot wonder featuring tender chicken, creamy orzo, fresh asparagus and spinach in a light parmesan sauce with plenty of protein.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: American
Calories: 390
Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breasts or tenders diced into 1-inch cubes
  • 1 teaspoon garlic powder
  • 0.25 teaspoon salt
  • 0.5 teaspoon black pepper
  • 0.5 teaspoon crushed red pepper flakes
  • 2 tablespoons olive oil divided
  • 0.5 cup yellow onion chopped, about 1/2 medium onion
  • 2 cups fresh asparagus cut into 1-inch segments
  • 1 tablespoon fresh garlic finely chopped, about 3 cloves
  • 8 ounces uncooked orzo pasta
  • 2.5 cups low-sodium chicken broth plus extra 1/2 cup if needed
  • 2 sprigs fresh thyme or 1/4 teaspoon dried thyme
  • 0.33 cup half-and-half or milk
  • 0.33 cup grated parmesan cheese freshly grated recommended
  • 2 cups baby spinach
  • chopped fresh parsley for garnish
  • extra parmesan cheese for garnish

Equipment

  • Large 12-inch high-sided skillet or pan with lid
  • Cutting board and sharp knife
  • Small mixing bowl
  • Wooden spoon or spatula
  • Meat thermometer

Method
 

  1. In a small bowl, combine the diced chicken with garlic powder, salt, black pepper, and crushed red pepper flakes. Toss well to evenly coat all chicken pieces with the seasonings.
  2. Heat 1 tablespoon of olive oil in a large 12-inch high-sided pan over medium-high heat. Add the seasoned chicken and cook for 10-12 minutes, turning occasionally, until golden brown on all sides and the internal temperature reaches 165°F. Remove chicken from pan and set aside.
  3. In the same pan, add the remaining tablespoon of olive oil. Add asparagus pieces and sauté for about 2 minutes until tender-crisp with a slight snap. Remove asparagus and set aside with the cooked chicken.
  4. Add chopped onion to the pan and sauté for 3 minutes until softened and translucent. Add orzo pasta and finely chopped garlic, then cook for 3 more minutes, stirring frequently, until the orzo begins to toast and smell nutty with a light golden color.
  5. Pour chicken broth into the pan and bring to a simmer, scraping the bottom to incorporate any browned bits. Cover with a lid and cook for 7 minutes, stirring after 3-4 minutes, until most of the liquid is absorbed and the orzo looks creamy. Stir every 2-3 minutes to prevent sticking.
  6. Uncover the pan and stir in the cooked chicken, sautéed asparagus, half-and-half, grated parmesan cheese, baby spinach, and thyme. Cook for 1-2 more minutes, stirring gently, until the spinach wilts, cheese melts, and everything is heated through to 165°F.
  7. Serve immediately, garnished with chopped fresh parsley and extra grated parmesan cheese.

Notes

Cut chicken pieces to uniform 1-inch size for even cooking. Stir orzo every 2-3 minutes once broth is added to prevent sticking. Keep extra 1/2 cup chicken broth on hand in case orzo absorbs liquid too quickly. Add spinach and half-and-half during last few minutes to prevent curdling. Both chicken breasts and chicken tenders work well for this recipe. Use a meat thermometer to ensure chicken reaches safe internal temperature of 165°F.