Looking for a nutritious, delicious, and easy-to-make weeknight dinner? This High Protein Greek Chicken Orzo is a perfect choice! Packed with Mediterranean flavors, this dish combines tender grilled chicken, flavorful orzo pasta, and a medley of fresh vegetables, making it both light and filling. Ideal for busy nights, this one-pot dinner recipe is not only rich in protein but also quick to prepare, ensuring you can enjoy a healthy Mediterranean dinner without the hassle. Let’s dive into the recipe!

Ingredients

• For the Chicken:
  • 1 pound boneless, skinless chicken breasts, preferably organic for the best flavor. Organic chicken not only tastes better but is also free from antibiotics and hormones.
  • 2 tablespoons olive oil, extra virgin for a richer taste. This high-quality oil enhances the marinade’s flavor and provides healthy fats.
  • 2 teaspoons dried oregano, or use fresh if available for enhanced aroma. Fresh herbs can elevate the dish with their vibrant flavors.
  • 1 teaspoon garlic powder, or 2 cloves of fresh garlic minced for a robust flavor. Fresh garlic offers a more potent taste, which can enhance the overall profile of the dish.
  • 1 teaspoon salt, adjust according to taste; using kosher salt can provide a cleaner flavor.
  • ½ teaspoon black pepper, freshly ground for optimal flavor. Freshly ground pepper adds a kick that pre-ground varieties can lack.
• For the Orzo Salad:
  • 1 cup orzo pasta, look for whole wheat or high-protein varieties for added nutrition. Whole wheat orzo adds fiber, making the meal even more satisfying.
  • 2 cups low-sodium chicken broth, or vegetable broth for a lighter option. Low-sodium options allow you to control the saltiness of your dish.
  • 1 cup diced cucumber, peeled and seeded for a refreshing crunch. Cucumbers are hydrating and add crispness to the salad.
  • 1 cup cherry tomatoes, halved; choose vibrant colors for visual appeal and sweet flavor. Ripe tomatoes enhance the overall taste and nutrition.
  • ½ cup red onion, finely chopped; soak in cold water for a milder taste if desired. Soaking helps remove some of the pungency, making it more palatable.
  • ½ cup feta cheese, crumbled; use sheep’s milk feta for a creamier texture. Feta adds a salty, tangy element that pairs beautifully with the chicken.
  • ¼ cup kalamata olives, pitted and sliced; select high-quality olives for richer flavor. Good olives can elevate the dish significantly.
  • 2 tablespoons lemon juice, fresh-squeezed for the best acidity. The acidity balances the richness of the chicken and feta.
  • 2 tablespoons fresh parsley, chopped; or substitute with dill for a different flavor profile. Fresh herbs provide brightness and contrast to the dish.
  • Salt and pepper to taste; feel free to add a pinch of cayenne for heat if you enjoy a little spice. Adjust seasoning to your preference for the best flavor.

Steps / Instructions

1. Marinate the Chicken: In a bowl, combine olive oil, oregano, garlic powder, salt, and black pepper. Add the chicken breasts and coat them well with the marinade, making sure all sides are covered. Allow them to marinate for at least 30 minutes, or up to 2 hours in the refrigerator for enhanced flavor; the longer you marinate, the more intense the taste will be. This step is crucial for infusing the chicken with flavor.
2. Cook the Orzo: In a medium saucepan, bring 2 cups of chicken broth to a boil over medium-high heat. Once boiling, add the orzo and cook according to package instructions, usually around 8-10 minutes, until al dente, which means it should be firm to the bite. Drain well and set aside, ensuring it does not become mushy. Rinsing the orzo under cold water can stop the cooking process if needed.
3. Grill the Chicken: Preheat a grill or grill pan over medium heat. Remove the chicken from the marinade and place it on the grill. Grill for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is golden brown with nice grill marks. Transfer to a cutting board and let rest for a few minutes before slicing, which allows the juices to redistribute for maximum tenderness. This resting phase is essential for juicy chicken.
4. Combine Ingredients: In a large bowl, combine the cooked orzo, diced cucumber, cherry tomatoes, red onion, feta cheese, and kalamata olives. Drizzle with lemon juice and toss gently to combine, ensuring even distribution of flavors. Season with salt and pepper to taste, adjusting for personal preference. This step allows the flavors to meld beautifully.
5. Serve: Slice the grilled chicken against the grain and place it on top of the orzo salad. Garnish with fresh parsley for a burst of color and flavor. Consider adding a sprinkle of extra feta for an indulgent touch, which adds an appealing visual contrast and enhances the dish’s creaminess. Serve immediately to enjoy the best flavors.

Tips & Tricks

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making for a tasty next-day lunch! When reheating, do so gently in the microwave to avoid drying out the chicken. You might want to add a little splash of broth to keep it moist.
• Make-Ahead: You can prepare the orzo salad in advance and store it separately from the grilled chicken for easy assembly at mealtime. This is particularly handy for meal prep, allowing you to grab and go during busy weeks. Just keep the chicken in a separate container to maintain its flavor and texture.
• Avoid Overcooking: Keep an eye on the chicken while grilling to prevent it from becoming dry. Using a meat thermometer helps ensure perfect doneness. Letting the chicken rest before slicing is crucial for juicy results; this step can make a significant difference in texture and flavor.
• Fresh Herbs: Adding fresh herbs, like dill or mint, can brighten up the dish and enhance the Mediterranean flavors. You can also try adding arugula or spinach for a peppery kick. These additions can also boost the nutritional profile of the dish.

Variations

• Gluten-Free Option: Substitute orzo with gluten-free grains such as quinoa or brown rice to cater to gluten-free diets, while maintaining texture and flavor. Quinoa adds a nutty flavor, while brown rice provides a hearty base.
• Vegetarian Version: Replace chicken with grilled vegetables like zucchini, bell peppers, and eggplant, or use chickpeas for protein. This not only makes the dish vegetarian-friendly but also adds a variety of textures that complement the orzo.
• Flavor Variations: Experiment with different spices like cumin or smoked paprika to give the dish a unique twist. You can also add a splash of balsamic vinegar for a sweet and tangy finish that pairs well with the Mediterranean flavors present in the dish.

Serving Suggestions

This High Protein Greek Chicken Orzo is delightful on its own, but you can also serve it with a side of warm pita bread and hummus for a complete Mediterranean experience. A chilled glass of white wine or a refreshing iced tea pairs beautifully with this dish, enhancing the dining experience. Consider adding a simple side salad to round out the meal, or serve with tzatziki sauce for a creamy complement, enriching the flavors and adding a cool contrast to the warm chicken. You can learn more about this topic.

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High Protein Greek Chicken Orzo

Recipe by sunnytablekitchen.com

★ ★ ★ ★ ★ 5 from 1 vote

Course: Dinner Cuisine: Mediterranean Difficulty: Easy

🍽️

Servings

− 4 +

⏱️

Prep Time

30 min

🍳

Cook Time

20 min

🔥

Calories

—

Looking for a nutritious, delicious, and easy-to-make weeknight dinner? This High Protein Greek Chicken Orzo is a perfect choice! Packed with Mediterranean flavors, this dish combines tender grilled chicken, flavorful orzo pasta, and a medley of fresh vegetables, making it both light and filling. Ideal for busy nights, this one-pot dinner recipe is not only rich in protein but also quick to prepare, ensuring you can enjoy a healthy Mediterranean dinner without the hassle.

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Ingredients

US Metric

• 1 pound boneless, skinless chicken breasts
• 2 tablespoons olive oil, extra virgin
• 2 teaspoons dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 cup orzo pasta
• 2 cups low-sodium chicken broth
• 1 cup diced cucumber, peeled and seeded
• 1 cup cherry tomatoes, halved
• ½ cup red onion, finely chopped
• ½ cup feta cheese, crumbled
• ¼ cup kalamata olives, pitted and sliced
• 2 tablespoons lemon juice, fresh-squeezed
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste

Directions

1.

In a bowl, combine olive oil, oregano, garlic powder, salt, and black pepper. Add the chicken breasts and coat them well with the marinade. Allow them to marinate for at least 30 minutes, or up to 2 hours in the refrigerator.

2.

In a medium saucepan, bring 2 cups of chicken broth to a boil. Add the orzo and cook according to package instructions, usually around 8-10 minutes, until al dente. Drain and set aside.

3.

Preheat a grill or grill pan over medium heat. Remove the chicken from the marinade and grill for about 6-7 minutes on each side, until the internal temperature reaches 165°F (75°C). Let rest for a few minutes before slicing.

4.

In a large bowl, combine the cooked orzo, diced cucumber, cherry tomatoes, red onion, feta cheese, and kalamata olives. Drizzle with lemon juice and toss gently. Season with salt and pepper to taste.

5.

Slice the grilled chicken and place it on top of the orzo salad. Garnish with fresh parsley and serve immediately.

Nutrition Facts