Creamy Lemon Chicken Orzo

Ingredients

• 1 kg Boneless Skinless Chicken Thighs (cut into bite‑size pieces)
• 2 tsp Smoked Paprika (ground)
• 2 tsp Garlic Powder
• 2 tsp Onion Powder
• 1 tsp Dried Oregano
• 1 pinch Salt
• 10 cracks Black Pepper (freshly cracked)
• 2.5 tbsp Olive Oil (extra‑virgin)
• 1 medium Yellow Onion (sliced then diced)
• 5 Garlic Cloves (grated into a paste)
• 400 g Orzo Pasta (dry)
• 800 ml Chicken or Vegetable Stock (low‑sodium)
• 300 ml Low‑Fat Milk
• 60 ml Whipping Cream (35% fat)
• 120 g Frozen Peas
• 120 g Baby Spinach (washed)
• 1 Lemon (zest and juice (≈2 tbsp juice))
• 40 g Parmesan Cheese (freshly grated)

Instructions

1. Slice and Dice Onion

   Trim the root end, slice the onion in half through the root, peel, then make thin horizontal slices and dice into small‑medium pieces, keeping the root intact until the end.

   Time: PT5M

2. Grate Parmesan

   Using a microplane, grate 40 g Parmesan cheese. Freshly grated cheese prevents clumping.

   Time: PT2M

3. Make Garlic Paste

   Grate five garlic cloves on the microplane to form a smooth paste. You may also mince if preferred.

   Time: PT2M

4. Trim and Dice Chicken

   Slice each chicken thigh fillet in half, then dice into uniform bite‑size pieces for even cooking.

   Time: PT5M

5. Season Chicken

   Place chicken in a large bowl, add smoked paprika, garlic powder, onion powder, dried oregano, a pinch of salt, about 10 cracks of black pepper, and 1½ tbsp olive oil. Mix thoroughly with clean hands until evenly coated.

   Time: PT3M

6. Zest Lemon

   Using the microplane, zest the lemon, avoiding as much of the white pith as possible.

   Time: PT2M

7. Juice Lemon

   Halve the lemon and extract juice with a handheld juicer, aiming for about 2 tbsp of juice. Avoid seeds.

   Time: PT1M

8. Sear Chicken

   Heat the skillet over high heat until very hot. Add the seasoned chicken (no extra oil needed) and spread in a single layer. Let sit untouched for 1 minute, then stir. Continue cooking 7 minutes, turning heat to medium‑high if the pan gets too hot, until chicken is fully cooked and golden.

   Time: PT8M

   Temperature: high then medium‑high

9. Rest Chicken

   Transfer cooked chicken to a bowl and let rest while you prepare the sauce.

   Time: PT1M

10. Sauté Onion

    Add 1 tbsp olive oil to the same skillet, then add the diced onion. Season with a pinch of salt and about 10 cracks of pepper. Cook 4 minutes over medium‑high until translucent and lightly browned.

    Time: PT4M

    Temperature: medium‑high

11. Add Garlic Paste

    Stir in the garlic paste and cook for about 30 seconds until fragrant.

    Time: PT1M

    Temperature: medium‑high

12. Toast Orzo

    Add the dry orzo to the pan, stir to coat, and toast for 1 minute to absorb flavors.

    Time: PT1M

    Temperature: medium‑high

13. Add Stock and Simmer

    Pour in 800 ml chicken or vegetable stock, stir to eliminate clumps, and bring to a gentle simmer. Reduce heat to medium‑low and cook 9 minutes, stirring every couple of minutes, until the orzo is al dente and most liquid is absorbed.

    Time: PT11M

    Temperature: medium‑low

14. Create Creamy Base

    Stir in 300 ml low‑fat milk and 60 ml whipping cream. Keep the heat low and let the mixture gently simmer (just visible bubbles at the edges) for 2 minutes.

    Time: PT2M

    Temperature: low

15. Add Lemon Zest

    Turn off the heat and fold in the lemon zest until evenly distributed.

    Time: PT1M

16. Add Peas

    Stir in the frozen peas; they will cool the sauce slightly.

    Time: PT1M

17. Wilt Spinach

    Add the washed baby spinach, pressing down as needed. Let residual heat wilt the leaves for about 2 minutes.

    Time: PT2M

18. Combine Chicken and Lemon Juice

    Return the rested chicken (with any juices) to the pan. Add the freshly squeezed lemon juice and gently fold everything together.

    Time: PT1M

19. Finish with Parmesan

    Stir in the grated Parmesan cheese until melted. Taste and adjust salt, pepper, or extra lemon juice as desired.

    Time: PT1M

20. Portion and Garnish

    Divide the creamy lemon chicken orzo into five 750 ml meal‑prep containers. Sprinkle any remaining Parmesan and a pinch of cracked black pepper on each.

    Time: PT3M

Nutrition Facts

Calories

1020

Protein

54 g

Carbohydrates

63 g

Fat

40 g

Fiber

2 g