Looking for a quick and healthy Mediterranean-inspired dinner idea? This Healthy Mediterranean Chicken with Orzo Pasta is a delightful fusion of bold flavors and nutritious ingredients. Combining tender chicken breast with vibrant cherry tomatoes, zesty olives, and fresh basil, this dish is a one-pan wonder that’s perfect for busy weeknights or relaxed family dinners. It’s light, wholesome, and bursting with the essence of the Mediterranean coast. Best of all, it’s easy to make, giving you a gourmet experience right at home.
Origin and Story
This dish takes inspiration from the sunny Mediterranean region, known for its simple, fresh, and healthful cooking. Orzo, a rice-shaped pasta, is a staple in Greek and Italian cuisines, often used in soups or pilafs. The combination of chicken, olives, and capers brings a delightful briny tang, while cherry tomatoes add a pop of natural sweetness. This recipe celebrates the Mediterranean ethos of balancing flavors and textures, making it a versatile meal fit for any occasion.
Ingredients
- 2 medium chicken breasts, diced
- 2 tablespoons olive oil
- 1 tablespoon unsalted butter
- 3 garlic cloves, minced
- 1 cup cherry tomatoes, halved
- 1 medium chili, finely chopped (adjust to spice preference)
- 1/4 cup green or Kalamata olives, sliced
- 2 tablespoons capers, drained
- 1 cup orzo pasta
- Juice of 1 lemon
- 2 cups chicken broth or water
- Salt and pepper, to taste
- 1/4 cup grated Parmesan cheese (plus more for garnish)
- 2 tablespoons fresh basil, chopped (for garnish)
Instructions
Prepare the Chicken
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced chicken breast and season with salt and pepper.
- Sauté the chicken for 5–7 minutes until golden brown and cooked through. Remove and set aside.
Sauté Aromatics and Vegetables
- In the same skillet, add the remaining olive oil and butter. Once melted, sauté garlic, chili, and capers for about 1–2 minutes until fragrant.
- Toss in cherry tomatoes and olives, stirring occasionally, until the tomatoes soften and release their juices
Cook the Orzo
- Add orzo to the skillet and stir to coat it with the flavorful base. Pour in the chicken broth and lemon juice. Bring the mixture to a simmer.
Combine Ingredients
- Return the cooked chicken to the skillet. Stir everything well and let it cook uncovered for about 10–12 minutes, or until the orzo is tender and has absorbed most of liquid
Finish and Serve
- Stir in Parmesan cheese, taste, and adjust seasoning with additional salt, pepper, or lemon juice if needed.
- Garnish with fresh basil and a sprinkle of Parmesan before serving. Enjoy warm!
Notes
Vegetarian Option: Swap chicken for chickpeas or grilled eggplant for a plant-based version. Add Greens: Stir in a handful of spinach or arugula at the end for added nutrients. Extra Flavor: Sprinkle a pinch of red pepper flakes for more heat or drizzle with balsamic glaze for a sweet tang. Protein Alternatives: Replace chicken with shrimp or turkey for variety.
Nutritional Information (per serving):
Calories: ~430
Fat: ~14g
Protein: ~35g
Carbohydrates: ~40g
Fiber: ~3g
Sodium: ~650mg
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