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Lemon Pepper Chicken Orzo

Lemon Pepper Chicken Orzo

592 kcal | 66g Protein | 53g Carbohydrates | 12g Fat
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Carb Noodles
Protein Chicken
Servings 4
Calorie <600 Calories

Equipment

Ingredients
  

For the Chicken:

  • 2 lbs chicken breast tenderloins
  • 1/2 tbsp lemon pepper seasoning
  • 1/2 tbsp garlic powder
  • 1 tsp onion powder
  • Spray oil

For the Orzo Base:

  • 1 cup dry orzo
  • 2 cups chicken broth low sodium preferred

For the Creamy Sauce:

  • 4 oz low-fat cream cheese
  • 1/2 cup skim milk
  • 1/2 cup nonfat shredded cheddar or reduced-fat parmesan if available
  • 1/2 cup nonfat plain Greek yogurt
  • 1 tbsp lemon juice plus zest if you have it
  • 1/2 tbsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions
 

Cook the Chicken (two methods):

  • Air Fryer: Preheat to 400°F. Spray chicken breasts with oil & season with lemon pepper seasoning, garlic powder, and onion powder. Air fry for 12-15 minutes, flipping halfway, until golden and cooked through.
    2 lbs chicken breast tenderloins, 1/2 tbsp lemon pepper seasoning, 1/2 tbsp garlic powder, 1 tsp onion powder, Spray oil
  • Stovetop Sear: Heat a skillet over medium-high with spray oil. Season chicken as above, then sear 5–6 minutes per side until golden and cooked through. Rest, then dice into bite sized pieces.

Cook the Orzo

  • In a large nonstick pan, bring 2 cups of broth to a boil. Add dry orzo and simmer over medium-low heat, stirring occasionally, until most liquid is absorbed (8–10 min).
    1 cup dry orzo, 2 cups chicken broth

Make the Creamy Sauce

  • Reduce heat to low. Stir in cream cheese, skim milk, cheddar/parmesan, Greek yogurt, lemon juice, and spices. Mix until smooth and creamy.
    4 oz low-fat cream cheese, 1/2 cup skim milk, 1/2 cup nonfat shredded cheddar, 1/2 cup nonfat plain Greek yogurt, 1 tbsp lemon juice, 1/2 tbsp garlic powder, 1 tsp onion powder, 1/2 tsp salt, 1/2 tsp black pepper

Combine + Finish

  • Fold in the cooked chicken. Taste and adjust seasoning. Garnish with parsley or lemon zest if desired. Divide into meal prep containers.

Nutrition

Calories: 592kcalCarbohydrates: 53gProtein: 66gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 167mgSodium: 1224mgPotassium: 1233mgFiber: 2gSugar: 7gVitamin A: 298IUVitamin C: 4mgCalcium: 173mgIron: 2mg
Keywords creamy chicken pasta, high protein orzo, lemon chicken meal prep, lemon pepper chicken, macro friendly pasta
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