Lemon Dijon Chicken Orzo bowl

• 份量: 4 servings
• 活動時間: 20 minutes
• 總時間: 45 minutes

食材

700 g boneless skinless chicken breast, cut into bite-sized pieces

2 tbsp olive oil

2 tbsp Dijon mustard

Zest and juice of 1 lemon

2 cloves garlic, minced

1 tsp dried oregano

½ tsp salt

¼ tsp black pepper

1½ cups orzo pasta

3 cups water or low-sodium chicken broth

½ tsp salt

1 tbsp olive oil

150 g feta cheese, crumbled

½ cup Greek yogurt

1 tbsp honey

1 tbsp olive oil

1 tsp lemon juice

Black pepper, to taste

1 cup cherry tomatoes, halved

½ cucumber, diced

2 tbsp fresh parsley, chopped

Optional: toasted pine nuts

步驟

Cook the orzo in salted water or broth according to package instructions, then drain and toss with olive oil.

In a bowl, mix chicken with olive oil, Dijon mustard, lemon zest and juice, garlic, oregano, salt, and black pepper.

Let the chicken marinate for 15 to 30 minutes to build flavor.

Heat a skillet over medium-high heat and cook the chicken for 5–7 minutes until golden and fully cooked.

In a blender or food processor, blend feta, Greek yogurt, honey, olive oil, lemon juice, and black pepper until smooth and fluffy.

Assemble bowls with orzo, cooked chicken, cherry tomatoes, and cucumber.

Finish with a generous dollop of honey whipped feta, parsley, and optional toasted pine nuts. Serve immediately.

營養

• 每份大小: 1 bowl
• 卡路里: 520
• 總脂肪: 24g
• 飽和脂肪: 9g
• 不飽和脂肪: 13g
• 反式脂肪: 0g
• 膽固醇: 95mg
• 鈉: 620mg
• 總碳水化合物: 42g
• 膳食纖維: 4g
• 總糖: 6g
• 蛋白質: 36g