Lemon Chicken Orzo for Ep.2 of My Healthy Dinner Series, Din

• 份量: Serves approx 4
• 总时间: 20 minutes

配料

½ tbsp olive oil

500g chicken, diced

½ tsp paprika

½ tsp oregano

1 tbsp butter

1 small onion, diced

3 garlic cloves, minced

1 cup orzo / risoni (uncooked)

2 handfuls spinach or 1 medium zucchini, grated

2 cups low-sodium chicken stock

Zest and juice of 1 small lemon

½ tsp dried thyme

Salt and pepper

½ cup light cream

Add-ins

⅓–½ cup parmesan or mozzarella

30g crumbly feta

Fresh parsley

步骤

Season the chicken with salt, paprika, oregano and pepper.

Heat the olive oil in a large pot over medium–high heat. Add the chicken and cook for 3–4 minutes or until mostly cooked through, then remove and set aside.

Melt the butter in the same pan. Add the onions and sauté for 3–4 minutes, then add garlic and orzo and toast for 2 minutes. If using grated zucchini, add it now and cook for another 2 minutes.

Add the chicken stock, lemon zest and juice. Season with salt, pepper and thyme. Stir the chicken back in, cover with a lid, reduce the heat to medium–low and simmer for 8–10 minutes or until the orzo is tender, stirring throughout to prevent sticking.

Once cooked, add the spinach (if using) and cream, and stir until combined. Remove from heat and stir through the feta or mozzarella until melted.

Season to taste, finish with fresh parsley and enjoy!

Macros (per serve):

443 calories

Fat 14.2g

Carbs 43.8g

Protein 34g