One-Pan Buffalo Chicken Orzo

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 35 minutes

配料

2 tsp smoked paprika (normal paprika is fine too)

1 tsp onion powder

1 tsp garlic powder

½ tsp kosher salt

¼ tsp cayenne pepper

¼ tsp black pepper

1 tbsp avocado oil (divided)

1 ½ lbs boneless, skinless chicken thighs (*)

½ large yellow onion (diced)

2 medium-sized carrots (peeled & diced (about ¾ cup)

2 garlic cloves (minced)

1 cup dry orzo

2 cups frozen cauliflower rice

2 cups chicken broth (or bone broth for extra protein)

¼ cup buffalo sauce

¼ cup heavy cream (normal or vegan*)

buffalo wing sauce

ranch (I like Primal Kitchen for dairy free)

chopped green onion

步骤

In a small bowl, mix together all of the smoky buffalo spices. Then, pat chicken thighs dry and sprinkle about HALF of this spice blend onto both sides of the chicken. Reserve the rest of the spice blend for later on in the recipe.

Bring a large pan (I prefer using cast iron for this) to medium-high heat. Once hot, add about 2 tsp of the avocado oil. Then, add seasoned chicken. Sear for 4-5 minutes per side until it has a nice char - it doesn't need to be fully done through yet. Remove chicken from the pan and set aside.

Reduce heat to medium. Add remaining avocado oil (more or less as needed) and then add onion and carrots. Sauté, stirring occasionally, for about 3 minutes.

Add garlic and the remaining spice blend. Stir and let cook for 30 more seconds until fragrant.

Next, add the orzo and let it toast, stirring occasionally, for about 3 minutes. Then, deglaze the pan with chicken broth, scraping up any browned bits at the bottom of the pan.

Stir in the cauliflower rice. Then, nestle the chicken thighs back into the pan, trying to make sure they're as submerged as possible. Reduce the heat to low and let it simmer for about 15 minutes, or until the chicken is done through and the orzo is tender. I like to flip my chicken halfway through.

Turn off the heat. Temporarily remove the chicken thighs from the pan. Stir in the buffalo sauce and heavy cream. Taste and adjust salt as needed.

Finally, add back in the chicken thighs and garnish with an extra drizzle of buffalo sauce, ranch and chopped green onion. Enjoy!

营养

• 卡路里: 475 kcal
• 总脂肪: 17 g
• 饱和脂肪: 6 g
• 不饱和脂肪: 9 g
• 反式脂肪: 0.03 g
• 胆固醇: 181 mg
• 钠: 1387 mg
• 总碳水化合物: 39 g
• 膳食纤维: 4 g
• 总糖: 5 g
• 蛋白质: 41 g