Lemon Herb Chicken + Orzo
35 minMediterraneanMuscle preservationSteady energyMenstrual phaseStovetopMeal prep friendly
Servings:
4
·
Ingredients
- —Chicken breasts — 2
- —Olive oil — 3 tbsp
- —Garlic cloves, minced — 3
- —Orzo — 300 g
- —Low-sodium chicken broth — 600 ml
- —Cherry tomatoes — 200 g
- —Baby spinach — 100 g
- —Lemon, juiced and zested — 1
- —Dried oregano — 1 tsp
- —Salt — 1 tsp
- —Black pepper — ½ tsp
- —Parmesan (optional) — 40 g
💡
For a lower-FODMAP version, replace the garlic cloves with 1–2 tablespoons of garlic-infused olive oil (the FODMAP fructans stay in the clove, not the oil) — and use the quinoa or rice swap above instead of orzo.
Allergens
Contains dairyContains glutenContains celery
Method
- 01Season the chicken with oregano, half the salt, and pepper.
- 02Sear in the oil, 5–6 minutes per side, until cooked through; rest, then slice.
- 03Sauté the garlic in the same pan, 30 seconds.
- 04Add the orzo, broth and remaining salt; simmer covered until tender.
- 05Stir in the tomatoes and spinach until wilted.
- 06Off heat, stir in the lemon; top with the chicken and parmesan.
Why this works
Chicken breast is a lean, high-quality protein source that contributes to the growth and maintenance of muscle mass. Lemon and cherry tomatoes provide vitamin C, which helps the body absorb more of the non-haem iron from the spinach in the same meal.
Meal Prep Tips
Storage: Portion into airtight containers once cooled — keeps 4 days in the fridge, 2 months in the freezer.
Reheating: Reheat with a splash of broth so the orzo doesn't dry out.
Pairing: Already a complete one-bowl meal, but a simple green salad or extra lemon wedge on the side never hurts.
Nutrition (per serving)
555
kcal
41g
protein
17g
fat
58g
carbs
3.5g
fiber
Always check product labels for allergens.