This straightforward dish is ideal once you’re busy and time is tight. With protein-packed hen breasts, whole-grain pasta and a hearty quantity of spinach, it’s a wholesome, full meal that comes collectively in a single pan.
This makes a superbly balanced meal that covers all of your bases: protein, fiber, wholesome fat and a serving of greens protecting you full for hours.
Energetic time: quarter-hour | Complete time: 35 minutes
Greek Hen & Orzo Skillet
Substances
- 1 tbsp olive oil
- 1 lb (454g) boneless, skinless hen breasts, cubed
- 3/4 tsp kosher salt, divided
- 1/2 tsp black pepper, divided
- 3 garlic cloves, minced
- 2 cups (480g) unsalted hen inventory
- 1 cup (150g) whole-wheat orzo, raw
- 1/3 cup (28g) chopped sun-dried tomatoes (not in oil)
- 1 tsp dried oregano
- 6 oz. (170g) contemporary child spinach
- 1/3 cup (43g) crumbled feta cheese
- 1 lemon, minimize into wedges
Instructions
Warmth a big skillet over medium-high warmth. Add oil to the pan and swirl to coat. Add hen and sprinkle with 1/4 tsp salt and 1/4 tsp black pepper. Sauté for about 4-5 minutes, or till simply beginning to brown. Add garlic and sauté for 30 seconds.
Stir in hen inventory, orzo, sun-dried tomatoes, oregano, and the remaining 1/2 tsp salt and 1/4 tsp pepper. Carry to a boil. Cowl, cut back warmth to medium-low, and cook dinner till the orzo is tender and hen is cooked by means of reaching an inner temperature of 165°F (74°C), about quarter-hour, stirring each couple of minutes to stop the pasta from sticking to the pan.
Uncover pan and progressively add spinach, stirring till wilted. Sprinkle with feta cheese and serve with lemon wedges.
Serves: 4 | Serving Dimension: About 1 1/4 cups
Vitamin (per serving): Energy: 482; Complete Fats: 12g; Saturated Fats: 3g; Monounsaturated Fats: 4g; Polyunsaturated Fats: 1g; Ldl cholesterol: 122mg; Sodium: 868mg; Carbohydrate: 47g; Dietary Fiber: 6g; Sugar: 4g; Protein: 49g
Vitamin Bonus: Potassium: 1151mg; Iron: 22%; Vitamin C: 37%; Calcium: 12%
Initially revealed: December 1, 2020; Up to date: March 2026
