Healthy Chicken Pasta Recipe

Looking for a healthy chicken pasta recipe? Here’s one from My Fitness Pal. In case you’re not familiar with orzo, here’s a primer:

Orzo, also named risoni, is an extremely versatile pasta shape used in a multitude of recipes and cuisines. Translating to mean ‘barley’ in Italian due to its resemblance to the grains of unprocessed barely, it is categorized as a ‘pastina’ meaning ‘little pasta’.

The most common variety of orzo is that which is made with semolina flour, distinctive by its slight yellow hue, however, a tricolour variety of orzo can also be found where sun-dried tomatoes and spinach are used to dye the ‘grains’ of pasta.

As well as being the perfect solution for mid-week recipes due to its high protein content, the density of semolina flour used to make orzo provides the pasta with a firmness needed to ensure it maintains its shape whilst remaining soft and light in texture.

This easy dish is a godsend when you’re busy and time is tight. With protein-packed chicken breasts, whole-grain pasta and a hearty amount of spinach, it’s a healthy, complete meal that comes together in one pan.

This makes a perfectly balanced meal that covers all your bases: protein, fiber, healthy fats and a serving of vegetables. You’ll feel full for hours after this meal and get nutrients like iron and B vitamins for energy.

Enjoy this healthy chicken pasta recipe.

Greek Chicken & Orzo Skillet

Ingredients (serves 4)

• 1 tablespoon olive oil
• 1 pound (454g) boneless, skinless chicken breasts, cubed
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper, divided
• 3 garlic cloves, minced
• 2 cups (473ml) unsalted chicken stock
• 1 cup (150g) whole-wheat orzo, uncooked
• 1/3 cup (28g) chopped sun-dried tomatoes (not in oil)
• 1 teaspoon dried oregano
• 6 ounces (170g) fresh baby spinach
• 1/3 cup (43g) crumbled feta cheese
• 1 lemon, cut into wedges

Directions

1. Heat a large skillet over medium-high heat. Add oil to the pan and swirl to coat.

2. Add chicken to the pan and sprinkle with 1/4 teaspoon each salt and pepper. Saute 3 minutes or until just starting to brown. Add garlic to pan; sauté 2 minutes.

3. Stir in chicken stock, orzo, tomatoes, oregano and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil.

4. Cover, reduce heat to medium-low, and cook until orzo is tender, about 15 minutes, stirring occasionally to keep pasta from sticking to pan.

5. Uncover pan. Gradually add spinach, stirring until wilted. Sprinkle with cheese and serve with lemon wedges.