Creamy Cajun Chicken Orzo

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 45 minutes

配料

1 ½ lbs boneless, skinless chicken thighs

1 tbsp cajun seasoning

salt & pepper (to taste)

1 tbsp olive oil (or avocado oil)

½ jumbo yellow onion (diced (about 1 cup)

1 green bell pepper (diced)

3 cloves garlic (minced)

1 tbsp tomato paste (optional)

1 tsp cajun seasoning

salt & pepper (to taste)

1 cup dry orzo

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

½ cup heavy cream (*)

2 oz fresh spinach

juice from ½ lemon

步骤

Pat chicken thighs dry and then season both sides with cajun seasoning, salt & pepper. Bring a large pan to medium high heat. Once hot, add olive oil. Then, add seasoned chicken. Sear for 4-5 minutes on each side. Remove chicken from the pan and set aside.

Reduce heat to medium. If there is plenty of excess oil remaining in the pan, just use that. If not, add a bit more olive oil. Then, add onion, bell pepper, salt & pepper. Sauté, stirring occasionally, for about 3 minutes.

Add tomato paste and garlic, stir, and let cook for 2 more minutes. Then add cajun seasoning and stir to combine.

Next, add orzo. 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.

Nestle the chicken in the orzo, making sure it's mostly submerged. If not, add a bit more broth. Then, 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 from the pan. Stir in the heavy cream, spinach and lemon juice. Taste and adjust salt, pepper & cajun seasoning as needed.

Once the spinach has wilted slightly, add back in the chicken, top with parsley if desired, and enjoy!

营养

• 卡路里: 519 kcal
• 总脂肪: 23 g
• 饱和脂肪: 9 g
• 不饱和脂肪: 11 g
• 反式脂肪: 0.03 g
• 胆固醇: 198 mg
• 钠: 645 mg
• 总碳水化合物: 38 g
• 膳食纤维: 4 g
• 总糖: 6 g
• 蛋白质: 41 g