Mediterranean Orzo Skillet with Lemon-Herb Chicken
This vibrant, one-skillet meal delivers the rustic charm of a Mediterranean classic, re-engineered for optimal health. Juicy lemon-herb chicken is nestled in a bed of whole-wheat orzo, blistered cherry tomatoes, and Kalamata olives, creating a perfectly balanced dish that’s rich in fiber and flavor.
Servings 6
Calories 554kcal
Ingredients
For the Lemon-Herb Chicken
- 1.5 lbs boneless skinless chicken thighs, cut into 2-inch chunks
- 2 cloves garlic finely minced
- 1 tbsp chopped fresh rosemary
- 1 tbsp chopped fresh oregano
- 1 tsp lemon zest
- 0.25 tsp crushed red pepper flakes optional
- 2 tbsp extra virgin olive oil
- 0.25 tsp sea salt
- 0.5 tsp freshly ground black pepper
For the Orzo Skillet
- 2 tbsp extra virgin olive oil
- 1 large red onion thinly sliced
- 1 medium zucchini finely diced
- 2 cloves garlic finely minced
- 1.5 pints cherry or grape tomatoes
- 1.5 cups uncooked whole-wheat orzo
- 0.5 cup pitted Kalamata olives halved
- 3 cups low-sodium chicken broth
For Finishing & Garnish
- 0.25 cup fresh lemon juice
- 0.25 cup chopped fresh flat-leaf parsley
- Fresh oregano leaves
Instructions
- Prepare the Chicken: In a medium bowl, combine the chicken chunks, half of the minced garlic, rosemary, oregano, lemon zest, red pepper flakes (if using), 2 tablespoons of olive oil, sea salt, and black pepper. Toss thoroughly until the chicken is evenly coated.
- Sear the Chicken: Heat the remaining 2 tablespoons of olive oil in a large, 12-inch oven-safe skillet over medium-high heat. Once shimmering, add the chicken pieces in a single layer. Sear for 3-4 minutes per side, until deeply golden brown. Transfer the seared chicken to a clean plate. The chicken will not be fully cooked.
- Sauté the Vegetables: Reduce the heat to medium. Add the sliced red onion to the skillet and cook for 4-5 minutes, until softened. Add the finely diced zucchini and the remaining minced garlic, and cook for another 2 minutes until fragrant.
- Blister and Toast: Add the cherry tomatoes and cook, stirring occasionally, for about 5 minutes, until they begin to blister and burst. Add the whole-wheat orzo and stir constantly for 1 minute to lightly toast the grains.
- Simmer the Orzo: Pour in the low-sodium chicken broth, scraping up any browned bits from the bottom of the pan. Stir in the halved Kalamata olives and bring the mixture to a simmer.
- Cook Together: Nestle the seared chicken pieces and any accumulated juices back into the orzo mixture. Reduce the heat to low, cover the skillet, and simmer for 12-15 minutes, or until the orzo is tender, most of the liquid is absorbed, and the chicken is cooked through (165∘F or 74∘C).
- Broil and Rest: Position an oven rack about 6 inches from the heat source and preheat the broiler. Uncover the skillet and broil for 2-3 minutes, watching carefully, until the tops of the chicken are lightly browned. Remove from the oven and let rest for 5 minutes.
- Finish and Serve: Stir in the fresh lemon juice. Garnish generously with fresh parsley and oregano before serving.
Notes
- Toasting the Orzo: Don't skip the step of toasting the orzo in the pan before adding liquid. It enhances its nutty flavor and helps it maintain a pleasant texture.
- Ingredient Prep: Having all your vegetables chopped and ingredients measured before you start cooking will make the process smooth and seamless, as the steps move quickly.
- Pan Selection: A cast-iron skillet is ideal as it retains heat evenly for a great sear and can go directly from the stovetop to under the broiler.
Nutrition Information
(per serving, approximately)- Calories: 554 kcal
- Protein: 35 g
- Total Carbohydrate: 40 g
- Dietary Fiber: 8 g
- Total Sugars: 4 g (0 g Added Sugar)
- Total Fat: 27 g
- Saturated Fat: 4 g
- Sodium: 395 mg