Lemon Herb Chicken + Orzo
35 minMediterraneanMuscle preservationSteady energyMenstrual phaseStovetopMeal prep friendly
Servings:
4
·
Ingredients
- —2 Chicken breasts
- —3 tbsp Olive oil
- —3 Garlic cloves, minced
- —300 g Orzo
- —600 ml Low-sodium chicken broth
- —200 g Cherry tomatoes, halved
- —100 g Baby spinach
- —1 Lemon, juiced and zested
- —1 tsp Dried oregano
- —1 tsp Salt
- —½ tsp Black pepper
- —40 g Parmesan (optional)
💡
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 dairy
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