🍋 Lemon Chicken & Veggie Orzo Stir Fry
A zesty, colorful one-pan meal that’s bursting with flavor and ready in no time!
Ingredients:
- 1 cup orzo (uncooked)
- 1 lb chicken breast, diced into bite-size pieces
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- 1 cup broccoli florets
- 2 tbsp lemon juice (freshly squeezed is best)
- 1 tsp lemon zest
- 2 tbsp olive oil
- ¼ cup grated Parmesan cheese
- 1 tsp garlic powder
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
- ½ tsp dried oregano
- ¼ tsp red pepper flakes (optional, for heat)
- Fresh parsley, chopped (for garnish)
Instructions:
- Cook the Orzo
Bring a medium pot of salted water to a boil. Cook the orzo according to package instructions until al dente (about 8–10 minutes). Drain and set aside.
Tip: Drizzle a little olive oil over the drained orzo to prevent sticking. - Cook the Chicken
In a large skillet over medium-high heat, heat 1 tablespoon of olive oil. Add diced chicken. Season with garlic powder, salt, pepper, oregano, and optional red pepper flakes. Cook until golden brown and fully cooked (internal temperature should reach 165°F), about 6–8 minutes. Remove chicken from the skillet and set aside. - Sauté the Vegetables
In the same skillet, add the remaining 1 tablespoon olive oil. Toss in the zucchini, red bell pepper, and broccoli. Sauté for 5–6 minutes until tender-crisp. - Combine Everything
Return the chicken to the skillet. Add the cooked orzo. Stir in lemon juice, lemon zest, and Parmesan. Toss everything together until well combined and heated through (about 2–3 minutes). - Garnish and Serve
Top with fresh chopped parsley. Serve warm and enjoy!
Notes:
- Zucchini and red bell peppers cook quickly; avoid overcooking to keep their vibrant color and crisp texture.
- Use rotisserie chicken for an even quicker version.
- Orzo substitutions: Couscous, quinoa, or even small pasta shapes like ditalini can work.
- For extra zest, add a little more lemon juice or a sprinkle of lemon pepper seasoning.
Tips:
- Meal Prep Friendly: This dish stores well for up to 4 days in the fridge.
- Make It Creamier: Add a splash of heavy cream or a spoonful of Greek yogurt when combining everything.
- Boost Veggies: Add spinach, peas, or asparagus for an extra green boost.
- Gluten-Free Version: Use gluten-free orzo or substitute with rice/quinoa.
Servings:
- Serves 4 people (generous portions).
Nutritional Info (Approximate per Serving):
- Calories: 390
- Protein: 32g
- Fat: 15g
- Carbohydrates: 32g
- Fiber: 4g
- Sugar: 3g
- Sodium: 480mg
(Note: Actual values can vary based on brands and specific ingredient choices.)
Benefits:
- High in Protein: Supports muscle repair and growth.
- Rich in Antioxidants: From colorful veggies like red bell pepper and broccoli.
- Boosts Immunity: Thanks to the vitamin C in lemon and veggies.
- Balanced Meal: Provides a good ratio of protein, carbs, and healthy fats.
- Quick and Easy: Great for busy weeknights without sacrificing nutrition.
Q&A:
Q: Can I use other vegetables?
A: Absolutely! Snap peas, mushrooms, spinach, asparagus, or carrots would be delicious.
Q: How do I make it spicier?
A: Increase the red pepper flakes or add a dash of hot sauce when sautéing the chicken.
Q: Is this freezer-friendly?
A: Yes, but it’s best enjoyed fresh. If freezing, let it cool completely and store in an airtight container for up to 2 months. Reheat gently to avoid overcooking the orzo.
Q: What if I don’t have Parmesan?
A: Feta, goat cheese, or even a sprinkle of nutritional yeast (for a dairy-free option) work well.
Q: How can I make it dairy-free?
A: Simply skip the Parmesan or use a plant-based alternative.
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