Orzo with Chicken, Broccoli, and Pesto

Health score
58%
Orzo with Chicken, Broccoli, and Pesto
45 min.
5
269kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s perfect for any occasion? Look no further than our Orzo with Chicken, Broccoli, and Pesto! This vibrant dish combines tender orzo pasta with succulent shredded chicken and crisp-tender broccoli, all brought together by a fresh and flavorful homemade pesto. With a health score of 58, this recipe not only satisfies your taste buds but also nourishes your body.

In just 45 minutes, you can whip up a delightful meal that serves five, making it an ideal choice for family lunches, dinner parties, or even as a satisfying side dish. Each serving is packed with 269 calories, ensuring you can enjoy a hearty meal without the guilt. The combination of fresh herbs like parsley and mint, along with the richness of Parmesan cheese and the crunch of toasted pine nuts, creates a symphony of flavors that will leave everyone asking for seconds.

Whether you’re a busy professional, a parent juggling multiple tasks, or simply someone who loves good food, this Orzo with Chicken, Broccoli, and Pesto is a fantastic addition to your culinary repertoire. So grab your food processor and let’s get cooking! Your taste buds will thank you.

Ingredients

  • cups broccoli florets 
  • cups orzo pasta hot rice-shaped cooked uncooked ( 1 cup pasta)
  • ounces chicken breast shredded cooked
  • cup flat-leaf parsley leaves fresh
  • 0.3 cup mint leaves fresh
  •  garlic clove peeled
  • 0.1 teaspoon coarsely ground pepper black
  • tablespoon juice of lemon fresh
  • tablespoon olive oil extra-virgin
  • ounce parmesan cheese fresh grated
  • tablespoons pinenuts toasted
  • 0.5 teaspoon salt 
  • tablespoon water 

Equipment

  • food processor
  • bowl

Directions

  1. Steam broccoli, covered, for 2 minutes or until crisp-tender. Rinse broccoli with cold water.
  2. Drain; place in a large bowl.
  3. Drop the pine nuts and garlic through food chute with food processor on, and process until minced.
  4. Add parsley, mint, and cheese; process until finely minced. With the processor on, slowly pour the oil, lemon juice, water, salt, and pepper through food chute, and process until well blended.
  5. Add the parsley mixture, orzo, and chicken to broccoli; stir well.

Nutrition Facts

Calories269kcal
Protein25.04%
Fat33.96%
Carbs41%

Properties

Glycemic Index
40.3
Glycemic Load
11.24
Inflammation Score
-8
Nutrition Score
19.591739247675%

Flavonoids

Eriodictyol
0.84mg
Hesperetin
0.66mg
Naringenin
0.04mg
Apigenin
25.98mg
Luteolin
0.71mg
Kaempferol
3.03mg
Myricetin
1.81mg
Quercetin
1.24mg

Nutrients percent of daily need

Calories:268.85kcal
13.44%
Fat:10.21g
15.71%
Saturated Fat:2.33g
14.53%
Carbohydrates:27.74g
9.25%
Net Carbohydrates:24.69g
8.98%
Sugar:1.41g
1.57%
Cholesterol:29.37mg
9.79%
Sodium:369.5mg
16.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.94g
33.89%
Vitamin K:237.96µg
226.63%
Vitamin C:50.52mg
61.24%
Selenium:30.43µg
43.48%
Manganese:0.74mg
36.97%
Vitamin A:1393.13IU
27.86%
Phosphorus:204.91mg
20.49%
Vitamin B3:3.61mg
18.03%
Iron:2.8mg
15.53%
Vitamin B6:0.27mg
13.57%
Folate:53.06µg
13.26%
Magnesium:49.04mg
12.26%
Fiber:3.05g
12.2%
Calcium:117.97mg
11.8%
Zinc:1.63mg
10.83%
Copper:0.2mg
9.78%
Potassium:340.46mg
9.73%
Vitamin B2:0.15mg
9.08%
Vitamin E:1.21mg
8.09%
Vitamin B5:0.73mg
7.25%
Vitamin B1:0.09mg
6.19%
Vitamin B12:0.17µg
2.78%
Source:My Recipes