High protein Recipe One-Pot Chicken and Orzo

High Protein Recipes

High protein Recipe One-Pot Chicken and Orzo

Description

In this One-Pot Chicken and Orzo recipe, crispy chicken thighs cook right on top of the orzo in a garlicky tomato sauce with basil. It’s simple to make, and you can serve it straight from the oven with your favorite side salad.

Equipment

large oven safe skillet

Ingredients

4chicken thighs, bone-in, skin-on

1tspkosher salt, divided

½tablespoonextra virgin olive oil

½cuponion, diced

1cupuncooked orzo

2-3clovesgarlic, minced

½cuptomato paste

3cupschicken broth

2-4tablespoonsgrated pecorino romano, or Parmesan cheese, optional

¼cupbasil, chiffonade

Instructions

  • Preheat oven to 375°F.
  • Season chicken thighs with ¾ tsp of salt & bring to room temperature; thoroughly dry chicken skin with a paper towel before step 2.
  • Heat oil in a large oven-safe skillet over medium-low heat, add chicken thighs skin side down. Render until golden and crisp, about 12-15 minutes. Remove chicken from pan.
  • In the same pan, add onion and remaining salt and saute until aromatic, 4-5 minutes.
  • Add orzo and toast 4-5 minutes, stirring occasionally, until most pieces are lightly golden and there is a nutty aroma.
  • Add garlic and mix to combine. Add tomato paste and cook to caramelize, 2-3 minutes.
  • Add chicken broth & bring to a boil. Nestle chicken thighs, flesh side down, into the orzo (make sure that the skin is NOT in the liquid) and transfer to the oven Bake for 20-25 minutes, or until orzo is cooked through.*

Serve in cooking vessel and top with grated cheese and basil.

Last Step:

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Notes

*Have a bit of extra broth on hand in case the orzo soaks up the broth too fast,

add more broth in ⅓ cup increments.

For even crispier skin salt chicken the night before and leave in the refrigerator,

Any type of onion can be used and not affect the composition, we suggest

A 7 oz jar of tomato paste yields about ¾ cup.

Nutrition

Serving: 1thigh, 3/4 cup orzo, Calories: 425kcal, Carbohydrates: 41.5g, Protein: 23.5g, Fat: 18g, Saturated Fat: 4.5g, Cholesterol: 92mg, Sodium: 724mg, Fiber: 3g, Sugar: 7g

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