This Chicken with Broccolini and Orzo dish is your classic, chicken and broccoli, teaching you my favorite way to cook each of these three ingredients! This is a typical meal prep recipe that is great for anyone looking to hit their protein goals while enjoying a low-carb, low-fat recipe!

Ingredients to make Chicken with Broccolini and Orzo:

• 1 Bunch Broccolini (300 grams)
• ½ tbsp Extra Virgin Olive Oil
• 1 Lemon
• ½ tbsp Capers
• 20 oz Boneless, Skinless, Chicken Breast 4 small breasts
• ½ tsp Black Pepper
• ½ tsp Garlic Powder
• ¼ tsp Sea Salt
• ¼ tsp Red Pepper Flake
• ½ tbsp Extra Virgin Olive Oil
• 2½ cups Water
• 1 cup Orzo (180 grams)
• 1 tsp Reduced Sodium Chicken Base
• ½ cup Dubliner Cheese freshly shredded, (56 grams)
• ¼ tsp Sea Salt
• ¼ tsp Garlic Powder
• ¼ tsp Black Pepper
• 2 tbsp Fresh Chives diced

Instructions:

1. Start By pre-heating the oven to 350°. While the oven is pre-heating cover a baking sheet with tin foil. Then spread out your broccolini into an even layer, with as little overlapping as possible.
2. Drizzle your extra virgin olive oil over the top of the broccolini.
3. Cut your lemon in half, and squeeze the juice from half of the lemon over the top of the broccolini. Then cut the other half of the lemon into thin slices. Add the thin slices to the baking tray.
4. Once your oven has reached 350°, place your broccolini in the oven and bake for 15 minutes.
5. While the broccolini is baking work on your chicken and orzo.
6. Start by bringing a small pot of 2½ cups water to a boil. Also by heating a large stovetop pan to medium heat.
7. While waiting for the water to boil and the pan to heat up season both sides of your chicken breasts with black pepper, garlic powder, salt, and red pepper flake.
8. Once the pan is hot add your oil to the pan, then immediately add your chicken breast to the pan. Cook for 2 minutes, then flip to the other side for 2 minutes.This will turn the outside of the chicken breast a nice golden brown color but the inside will still be uncooked. If not golden brown turn the heat up just a little more and cook for another minute…your pan wasn’t hot enough.
9. At this point, your water should be boiling. Add your orzo and chicken base to the boiling water. Turn the heat down just a little to allow the water to have a low boil but there isn’t a worry of it boiling over. Cook for 10 minutes stirring every few minutes, until the water has been completely absorbed by the orzo.
10. Back to the chicken. After 2 minutes on each side, turn the heat to low and cover with a lid. Cook for 5 minutes, then flip cover with the lid again and cook for another 5 minutes. These times are based on a 5 ounce chicken breast.My rule of thumb is, once you cover the chicken with the lid, 1 minute, per every 1 ounce, produces the perfect juicy chicken breast!
11. Once the chicken is done you can remove it from the heat and place it on your plate.
12. At this point, your orzo should have absorbed all of the water. Turn the heat to low, add your cheese, and season with salt, pepper, garlic powder, and chives. Stir together until your cheese has melted, then remove from the heat and plate.
13. Once your broccolini is done remove it from the oven, and serve with your thin slices of lemon!

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Prep Time: 5 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 20 minutes minutes

Course: Main Course

Cuisine: American

Keyword: Broccolini, Chicken, Orzo

Servings: 4

Chicken with Broccolini and Orzo

Ingredients

• 1 Bunch Broccolini (300 grams)
• ½ tbsp Extra Virgin Olive Oil
• 1 Lemon
• ½ tbsp Capers
• 20 oz Boneless, Skinless, Chicken Breast 4 small breasts
• ½ tsp Black Pepper
• ½ tsp Garlic Powder
• ¼ tsp Sea Salt
• ¼ tsp Red Pepper Flake
• ½ tbsp Extra Virgin Olive Oil
• 2½ cups Water
• 1 cup Orzo (180 grams)
• 1 tsp Reduced Sodium Chicken Base
• ½ cup Dubliner Cheese freshly shredded, (56 grams)
• ¼ tsp Sea Salt
• ¼ tsp Garlic Powder
• ¼ tsp Black Pepper
• 2 tbsp Fresh Chives diced

Instructions

• Start By pre-heating the oven to 350°. While the oven is pre-heating cover a baking sheet with tin foil. Then spread out your broccolini into an even layer, with as little overlapping as possible.
• Drizzle your extra virgin olive oil over the top of the broccolini.
• Cut your lemon in half, squeeze the juice from half of the lemon over the top of the broccolini. Then cut the other half of the lemon into thin slices. Add the thin slices to the baking tray.
• Once your oven has reached 350°, place your broccolini in the oven and bake for 15 minutes.
• While the broccolini is baking work on your chicken and orzo.
• Start by bringing a small pot of 2½ cups water to a boil. Also by heating a large stovetop pan to medium heat.
• While waiting for the water to boil and the pan to heat up season both sides of your chicken breasts with black pepper, garlic powder, salt, and red pepper flake.
• Once the pan is hot add your oil to the pan, then immediately add your chicken breast to the pan. Cook for 2 minutes, then flip to the other side for 2 minutes.

  This will turn the outside of the chicken breast a nice golden brown color but the inside will still be uncooked. If not golden brown turn the heat up just a little more and cook for another minute…your pan wasn't hot enough.
• At this point, your water should be boiling. Add your orzo and chicken base to the boiling water. Turn the heat down just a little to allow the water to have a low boil but there isn't a worry of it boiling over. Cook for 10 minutes stirring every few minutes, until the water has been completely absorbed by the orzo.
• Back to the chicken. After 2 minutes on each side, turn the heat to low and cover with a lid. Cook for 5 minutes, then flip cover with the lid again and cook for another 5 minutes. These times are based on a 5 ounce chicken breast.

  My rule of thumb is, once you cover the chicken with the lid, 1 minute, per every 1 ounce, produces the perfect juicy chicken breast!
• Once the chicken is done you can remove it from the heat and place it on your plate.
• At this point, your orzo should have absorbed all of the water. Turn the heat to low, add your cheese, and season with salt, pepper, garlic powder, and chives. Stir together until your cheese has melted, then remove from the heat and plate.
• Once your broccolini is done remove it from the oven, and serve with your thin slices of lemon!

Macro Nutrition

Nutrition Facts

Chicken with Broccolini and Orzo

Amount Per Serving

Calories 366 Calories from Fat 89

% Daily Value*

Fat 9.9g15%

Saturated Fat 3.5g22%

Trans Fat 0g

Polyunsaturated Fat 0.5g

Monounsaturated Fat 2.5g

Cholesterol 12.3mg4%

Sodium 531.5mg23%

Potassium 23.4mg1%

Carbohydrates 26.5g9%

Fiber 2g8%

Sugar 3.3g4%

Protein 42.7g85%

Vitamin A 31IU1%

Vitamin C 25.9mg31%

Calcium 22.3mg2%

Iron 3.8mg21%

* Percent Daily Values are based on a 2000 calorie diet.

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