One Pot Lemon Chicken Green Beans Orzo 2

One Pot Lemon Chicken Thighs, Artichokes, Green Beans, Orzo

Raise your hand if you’re busy. Yep, just what I thought. That’s all of us! FLIK has created four one pot or one pan meals to get you through that end-of-summer and back-to-school push.

One Pot Lemon Chicken Thighs, Artichokes, Green Beans, Orzo has everything you need for a nutritious, well-balanced meal – plenty of protein and healthy fats, plus a fair amount of fiber, while keeping sodium in check and sugar to a minimum. And did we mention? Those flavors are delicious!

One Pot Lemon Chicken Green Beans Orzo

One Pot Lemon Chicken Thighs, Artichokes, Green Beans, Orzo

Our recipe for One Pot Lemon Chicken Thighs, Artichokes, Green Beans, Orzo has everything you need for a nutritious, well-balanced meal – plenty of protein and healthy fats, plus a fair amount of fiber, while keeping sodium in check and sugar to a minimum.

Serving size: 1 piece of chicken + 1 cup orzo, Makes 8 servings

Ingredients

1/4 cup canola oil
1 pound, 12 ounces boneless, skinless chicken thighs
2 cups dry orzo
2 tablespoons minced garlic
1 quart chicken broth
1 pound green beans
1 cup canned artichoke hearts, quartered
3/4 teaspoon salt
1/2 teaspoon black pepper
1/4 cup lemon juice
1/2 cup freshly chopped parsley
1 lemon, cut into wedges

Instructions

  1. In a Dutch oven, heat oil. Sear chicken thighs until golden brown on both sides.
  2. Stir orzo and garlic into Dutch oven with chicken. Allow orzo to toast slightly. Stir chicken broth into pot. Bring up to a simmer. Use a wooden spoon to stir scraping the bottom of the pot so that orzo does not stick.
  3. Once liquid is about half absorbed, stir green beans into orzo.
  4. Cook until green beans are tender and liquid is absorbed. Continue stirring frequently. Orzo is more likely to stick to pot as more liquid is absorbed.
  5. Stir artichokes into orzo mixture, cook until heated through.
  6. Remove from heat, stir in salt, pepper, lemon juice, and parsley.
  7. Serve each portion with a lemon wedge. 

Nutrition info per serving: 420 calories, 14 gm fat, 2 gm saturated fat, 560 mg sodium, 47 gm carbohydrate, 4 gm sugar, 5 gm fiber, 27 gm protein

Stay tuned all month long for more one pot and one pan recipes to make winding down the summer that much easier. 

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For more information about this article or others, please email us at FLIKblog@compass-usa.com.