5d • Community Chat
Would you try this meal prep recipe? 👨🍳
TUSCAN LEMON CHICKEN ORZO
Serves: 1
Prep Time: 10 minutes
Cook Time: 20–25 minutes
🍋 Ingredients
- 5 oz chicken breast
- ½ cup dry orzo
- ⅓ cup chicken broth, plus more as needed
- ¼ cup sun-dried tomatoes, chopped
- 1 cup fresh spinach
- 2 tbsp grated Parmesan
- 2 tbsp nonfat Greek yogurt
- 1 tsp olive oil
- 2 cloves garlic, minced
- ½ tsp Italian seasoning
- ¼ tsp onion powder
- Salt + black pepper, to taste
- Zest of ½ lemon
- Juice of ½ lemon
- 1 tbsp fresh basil, chopped
- Red pepper flakes, optional
📝 Instructions
- Cook the chicken: Season the chicken with Italian seasoning, onion powder, salt, and pepper. Heat olive oil in a skillet over medium-high heat and sear the chicken for about 5–6 minutes per side, or until fully cooked. Remove from the skillet and let rest.
- Build the flavor: Lower the heat to medium. Add the garlic and sun-dried tomatoes to the same skillet and sauté for about 1 minute.
- Cook the orzo: Add the dry orzo and stir for 30 seconds to lightly toast it. Pour in the chicken broth and bring to a gentle simmer. Cook for 8–10 minutes, stirring frequently and adding a splash more broth as needed, until the orzo is tender and creamy.
- Make it creamy: Stir in the spinach and cook until wilted. Turn the heat to low and stir in Parmesan, Greek yogurt, lemon zest, and lemon juice until creamy. Add a splash of broth if the sauce becomes too thick.
- Finish: Slice the chicken and place it over the creamy orzo. Finish with fresh basil, black pepper, red pepper flakes, and an extra squeeze of lemon.
📊 Macros
~585 calories | 50g protein | 65g carbs | 14g fat
7
3 comments
Would you try this meal prep recipe? 👨🍳
skool.com/hwpd
Health, Wealth, and Personal Development Coaching with Coach Jack Johnson.
Leaderboard (30-day)
1
+5
2
+3
3
+3
4
+2
5
+2
Powered by