One pan chicken, spinach & orzo for two
Prep Time:
20 minutes
Cook Time:
27 minutes
Serving Size:
½ recipe (415 g)
Dinner
This soon to be dinner favourite features zesty, garlicky chicken combined with orzo pasta, spinach, chickpeas and fresh herbs for a flavourful, fibre-filled balanced plate!
Ingredients
Serves: 2
- 4 tsp (20 mL) olive oil, divided
- 2 tsp (10 mL) tomato paste
- 1 tsp (5 mL) smoked paprika
- 2 cloves garlic, finely chopped
- 1/8th tsp (0.5 mL) salt
- 2 tsp (10 mL) lemon juice
- 200 g boneless skinless chicken breast (about 1 large chicken breast)
- 2 tsp (10 mL) fresh thyme leaves, or 1 tsp (5 mL) dried thyme leaves
- ½ cup (125 mL) orzo pasta
- 1 1/3 cups (330 mL) no-salt-added chicken broth
- ¾ cup (175 mL) no-salt-added canned chickpeas, drained, rinsed
- 2 cups (500 mL) baby spinach
- 2 Tbsp (30 mL) quartered pitted green olives
- 2 Tbsp (30 mL) crumbled feta cheese
- ¼ cup (60 mL) chopped fresh basil or parsley or both (optional)
Instructions
- Mix 2 tsp olive oil, tomato paste, smoked paprika, garlic, salt and lemon juice in a medium sized bowl. Cut chicken into bite sized pieces and add to the bowl, tossing to coat with the tomato mixture.
- Heat the remaining oil in a medium skillet or saucepan over medium heat. Add chicken and cook for 3-4 minutes per side. Remove from pan and set aside.
- Add orzo and thyme to the same skillet and cook until lightly toasted, about 1-2 minutes. Add the broth, chickpeas, spinach and olives and bring to a simmer.
- Return chicken and juices to the pan, reduce heat to low, cover and cook 13-15 minutes, stirring occasionally, until most liquid has been absorbed. Remove from heat and let stand 2 to 3 minutes.
- Top with feta and fresh herbs before serving.
Tips
- Ingredient tip: Orzo is pasta but looks like rice. If you can’t find it in the pasta section of your grocery store, most bulk stores carry it and you might even find whole wheat orzo at bulk or health focused stores.
- Substitution: If you have fresh herbs in your garden, you can use any combination of thyme, rosemary, parsley or basil in this recipe. And if olives aren’t your preference, substitute sundried tomatoes instead or simply leave them out.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 440 | |||
| Fat 15 g | 20 % | ||
| Saturated Fat 3.5 g + Trans Fat 0.1 g | 18 % | ||
| Cholesterol 60 mg | |||
| Sodium 445 mg | 13 % | ||
| Carbohydrate 46 g | |||
| Fibre 6 g | 21 % | ||
| Sugars 4 g | 4 % | ||
| Protein 32 g | |||
