Chicken Breasts with Orzo, Carrots, Dill, and Avgolemono Sauce

Dairy Free
Health score
29%
Chicken Breasts with Orzo, Carrots, Dill, and Avgolemono Sauce
45 min.
4
470kcal

Suggestions


If you're looking for a delicious and satisfying meal that's both healthy and full of flavor, look no further than Chicken Breasts with Orzo, Carrots, Dill, and Avgolemono Sauce. This dish combines tender, juicy chicken breasts with the comforting texture of orzo, perfectly cooked carrots, and a vibrant, tangy sauce made with eggs, lemon, and fresh dill. The avgolemono sauce adds a creamy, citrusy twist that pairs beautifully with the savory chicken and vegetables, creating a dish that’s both rich in flavor and light enough for a refreshing meal.

Not only is this recipe incredibly flavorful, but it's also dairy-free, making it a great option for those with dietary restrictions or those simply looking for a lighter alternative. The chicken is simmered in a broth with dill, allowing the flavors to infuse and keeping it moist and tender. The orzo and carrots are cooked to perfection, providing a wholesome and hearty base for the dish. With a quick cook time of just 45 minutes, it’s perfect for a weeknight dinner or a special weekend meal.

This recipe serves four and is packed with a balanced mix of protein, healthy fats, and carbohydrates, making it a satisfying and nourishing choice for lunch or dinner. Plus, with its bright flavors and comforting textures, it’s sure to impress anyone at the table!

Ingredients

  •  carrots quartered cut into 2-inch lengths
  • 1.3 cups chicken broth low-sodium homemade canned
  • teaspoon dill dried
  •  eggs 
  • servings pepper black
  • tablespoons juice of lemon 
  • tablespoons olive oil 
  • 1.5 cups orzo pasta 
  •  chicken breast boneless skinless ()

Equipment

  • bowl
  • frying pan
  • whisk
  • pot
  • aluminum foil

Directions

  1. In a large stainless-steel frying pan, heat 1 tablespoon of oil over moderate heat. Season the chicken breasts with 1/4 teaspoon salt and 1/8 teaspoon pepper and add to the pan. Cook until browned, about 5 minutes. Turn the chicken; add the broth, dill, and 1 1/4 teaspoons salt. Bring to a simmer, reduce the heat, and simmer, partially covered, until the chicken is just done, about 4 minutes.
  2. Remove the chicken and cover lightly with aluminum foil to keep warm. Set aside the pan with the broth.
  3. Meanwhile, in a large pot of boiling, salted water, cook the orzo for 6 minutes.
  4. Add the carrots and continue cooking until the orzo and carrots are just done, about 6 minutes longer.
  5. Drain and toss with the remaining 1 tablespoon oil and 1/8 teaspoon each salt and pepper.
  6. In a medium glass or stainless-steel bowl, beat the eggs, lemon juice, and 1/8 teaspoon of pepper until frothy. Bring the chicken broth back to a simmer and add to the eggs in a thin stream, whisking.
  7. Pour the mixture back into the pan and whisk over the lowest possible heat until the sauce begins to thicken, about 3 minutes. Do not let the sauce come to a simmer, or it may curdle.
  8. Put the orzo and carrots on plates and top with the chicken and sauce.
  9. Wine Recommendation: Lemon and dill will work best with a full-flavored white wine with decent acidity. Try one from the southern part of Burgundy such as a Mcon or Pouilly-Fuiss (both made from chardonnay grapes).

Nutrition Facts

Calories470kcal
Protein31.18%
Fat26.12%
Carbs42.7%

Properties

Glycemic Index
30.21
Glycemic Load
18.83
Inflammation Score
-10
Nutrition Score
26.572608595309%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.08mg
Kaempferol
0.15mg
Myricetin
0.03mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:470.19kcal
23.51%
Fat:13.49g
20.75%
Saturated Fat:2.61g
16.3%
Carbohydrates:49.61g
16.54%
Net Carbohydrates:46.02g
16.73%
Sugar:4.76g
5.29%
Cholesterol:154.16mg
51.39%
Sodium:230.66mg
10.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.23g
72.45%
Vitamin A:10358.98IU
207.18%
Selenium:78.54µg
112.2%
Vitamin B3:14.38mg
71.92%
Vitamin B6:1.06mg
53.16%
Phosphorus:432.76mg
43.28%
Manganese:0.65mg
32.48%
Potassium:849.92mg
24.28%
Vitamin B5:2.37mg
23.68%
Vitamin B2:0.31mg
18.05%
Magnesium:71.64mg
17.91%
Fiber:3.59g
14.36%
Copper:0.28mg
13.89%
Zinc:1.97mg
13.1%
Vitamin E:1.93mg
12.87%
Vitamin K:12.78µg
12.17%
Vitamin B1:0.17mg
11.66%
Iron:2.05mg
11.38%
Vitamin C:7.98mg
9.68%
Folate:38.09µg
9.52%
Vitamin B12:0.5µg
8.26%
Calcium:58.29mg
5.83%
Vitamin D:0.55µg
3.69%
Source:My Recipes