Spicy Chicken and Orzo Skillet

Dairy Free
Health score
47%
Spicy Chicken and Orzo Skillet
45 min.
4
429kcal

Suggestions


Are you looking for a delicious and satisfying meal that’s both quick to prepare and packed with flavor? Look no further than this Spicy Chicken and Orzo Skillet! Perfect for a busy weeknight dinner or a delightful lunch, this dish brings together tender chicken, vibrant vegetables, and the unique texture of orzo pasta, all in one skillet.

What makes this recipe truly special is its balance of spices and wholesome ingredients. The combination of ground cumin, Italian seasoning, and crushed red pepper flakes adds a delightful kick that will tantalize your taste buds without overwhelming them. Plus, with the addition of chickpeas and fresh spinach, you’re not just enjoying a meal; you’re nourishing your body with protein, fiber, and essential vitamins.

This dairy-free dish is not only healthy but also incredibly versatile. Whether you serve it as a main course or a hearty side dish, it’s sure to impress family and friends alike. In just 45 minutes, you can create a colorful and flavorful meal that’s as pleasing to the eye as it is to the palate. So grab your frying pan and get ready to whip up a culinary masterpiece that will leave everyone asking for seconds!

Ingredients

  • tablespoon vegetable oil 
  •  chicken breast boneless skinless cut into thin bite-size strips
  • clove garlic finely chopped
  • cup baby carrots quartered
  • small onion cut into thin wedges
  • 5.5 oz orzo pasta uncooked
  • teaspoon ground cumin 
  • 0.5 teaspoon seasoning italian
  • 0.5 teaspoon pepper red crushed
  • 0.5 cup water 
  • 15 oz garbanzo beans rinsed drained canned
  • 1.8 cups chicken broth (from 32 oz carton)
  • cups pkt spinach fresh cut into thin strips

Equipment

  • frying pan

Directions

  1. In 12-inch skillet, heat oil over medium-high heat until hot.
  2. Add chicken and garlic; cook and stir 3 minutes.
  3. Add carrots and onion; cover and cook 2 to 3 minutes or until vegetables are crisp-tender, stirring once.
  4. Stir in all remaining ingredients except spinach.
  5. Heat to boiling. Reduce heat; cover and simmer 12 to 15 minutes, stirring occasionally, until most of liquid is absorbed and orzo is tender.
  6. Stir in spinach; cover and cook 2 to 3 minutes longer or until spinach is wilted.

Nutrition Facts

Calories429kcal
Protein33.69%
Fat19.98%
Carbs46.33%

Properties

Glycemic Index
45.33
Glycemic Load
16.11
Inflammation Score
-10
Nutrition Score
33.495652343916%

Flavonoids

Luteolin
0.11mg
Isorhamnetin
0.88mg
Kaempferol
1.07mg
Myricetin
0.07mg
Quercetin
4.16mg

Nutrients percent of daily need

Calories:429.23kcal
21.46%
Fat:9.48g
14.59%
Saturated Fat:1.54g
9.62%
Carbohydrates:49.48g
16.49%
Net Carbohydrates:41.74g
15.18%
Sugar:3.86g
4.29%
Cholesterol:74.38mg
24.79%
Sodium:854.52mg
37.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.98g
71.96%
Vitamin A:5956.4IU
119.13%
Selenium:64.05µg
91.5%
Vitamin K:83.9µg
79.91%
Manganese:1.54mg
77.13%
Vitamin B6:1.51mg
75.39%
Vitamin B3:13.19mg
65.94%
Phosphorus:426.28mg
42.63%
Fiber:7.74g
30.97%
Potassium:881.68mg
25.19%
Magnesium:99.93mg
24.98%
Vitamin B5:2.27mg
22.74%
Folate:79.91µg
19.98%
Copper:0.4mg
19.75%
Iron:3.51mg
19.52%
Vitamin B2:0.26mg
15.51%
Zinc:2.23mg
14.85%
Vitamin B1:0.2mg
13.2%
Vitamin C:8.08mg
9.8%
Calcium:95.99mg
9.6%
Vitamin E:1.04mg
6.95%
Vitamin B12:0.25µg
4.11%