High-Protein Dill Chicken Orzo
15m prep 25m cook 45m ready
A one-pan high-protein dinner featuring seared lemon-pepper chicken cutlets over creamy whole-wheat orzo with kale, garlic, and fresh dill.
Ingredients
- 22.2 ml salt-free lemon-pepper seasoning
- 4.93 ml dried thyme
- 3.7 ml crushed red pepper
- 3.7 ml salt
- 4 chicken cutlets
- 44.4 ml extra-virgin olive oil divided
- 296 ml whole-wheat orzo
- 4 clove garlic minced
- 1 bunch lacinato kale stemmed and thinly sliced
- 828 ml unsalted chicken broth
- 59.1 ml half-and-half
- 9.86 ml chopped fresh dill plus more for garnish
- 4.93 ml grated lemon zest plus more for garnish
- 14.8 ml lemon juice
- 1 bunch scallions thinly sliced
Nutrition (per serving, estimated)
Estimated based off 11 of 15 identified ingredients (per 100 g food data, scaled by amount).
Vitamins & minerals
- Calcium: 316 mg
- Iron: 4.51 mg
- Magnesium: 47.2 mg
- Phosphorus: 246 mg
- Potassium: 708 mg
- Zinc: 1.99 mg
Let's Prepare
Collect
Gather these ingredients - no prep needed yet.
- 22.2 ml salt-free lemon-pepper seasoning
- 4.93 ml dried thyme
- 3.7 ml crushed red pepper
- 3.7 ml salt
- 4 chicken cutlets
- 296 ml whole-wheat orzo
- 828 ml unsalted chicken broth
- 59.1 ml half-and-half
- 14.8 ml lemon juice
Prepare
- 44.4 ml extra-virgin olive oil, divided
- Mince 4 clove garlic
- 1 bunch lacinato kale, stemmed and thinly sliced
- 9.86 ml chopped fresh dill, plus more for garnish
- 4.93 ml grated lemon zest, plus more for garnish
- 1 bunch scallions, thinly sliced
Let's Cook
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Step 1.
In a small bowl, combine 1½ tablespoons lemon-pepper seasoning, 1 teaspoon thyme, ¾ teaspoon crushed red pepper, and ¾ teaspoon salt. Stir until evenly mixed; set aside.
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Step 2.
Pat 4 chicken cutlets dry with paper towels. Sprinkle both sides with 1½ tablespoons of the spice mixture, pressing gently so it adheres. Reserve the remaining spice mixture for the orzo.
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Step 3.
Heat 2 tablespoons oil in a large cast-iron skillet over medium heat until shimmering. Arrange the chicken in a single layer and cook, undisturbed, until browned on the bottom and an instant-read thermometer inserted into the thickest part registers 160°F, 3 to 4 minutes per side. Transfer the chicken to a clean cutting board; do not wipe the skillet clean.
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Step 4.
Add the remaining 1 tablespoon oil to the skillet. Stir in 1¼ cups orzo and the minced garlic; cook, stirring often, until the orzo is lightly toasted and fragrant, about 1 minute.
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Step 5.
Add the sliced kale, 3½ cups broth, and the reserved spice mixture, scraping up any browned bits from the bottom of the skillet. Bring to a simmer over medium-high heat.
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Step 6.
Reduce the heat to maintain a gentle simmer; cook, stirring occasionally, until the orzo is tender and the mixture is saucy, 8 to 10 minutes. While the orzo simmers, slice the chicken cutlets.
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Step 7.
Stir in ¼ cup half-and-half, 2 teaspoons dill, 1 teaspoon lemon zest, 1 tablespoon lemon juice, and the sliced scallions. Spread the orzo mixture into an even layer in the skillet.
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Step 8.
Arrange the sliced chicken on top of the orzo in a single layer. Cover and cook over medium-low heat until the chicken is warmed through, about 3 minutes.
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Step 9.
Remove the skillet from the heat and let stand, covered, for 5 minutes. Garnish with additional dill and/or lemon zest, if desired.
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