Name: Marry Me Chicken Orzo
Prep time: 15 s
Cook time: 25 min
Total time: 15 min
Yield: 6
Cuisine: Sports nutrition,Weight loss
Ingredients: Chicken and poultry; Chicken and Marinade 3 boneless chicken breasts; diced 125 ml (½ cup) nutritional yeast 2 cloves of garlic (10 ml / 2 tsp); finely chopped garlic 15 ml (1 tbsp) oil from sun-dried tomatoes 45 ml (3 tbsp) reduced-sodium soy sauce 15 ml (1 tbsp) maple syrup 30 ml (2 tbsp) water Creamy Orzo 3 red bell peppers; seeded and diced 1 red onion; finely chopped 180 ml (¾ cup) orzo 250 ml (1 cup) reduced-sodium chicken broth 250 ml (1 cup) no-salt-added canned tomato sauce 125 ml (½ cup) 2% milk 75 ml (5 tbsp) light cream cheese 60 ml (¼ cup) oil-packed sun-dried tomatoes; drained and chopped 5 ml (1 tsp) dried Italian herb mix 60 ml (¼ cup) finely grated Parmesan cheese 1 container of 142 g (5 oz) baby spinach

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Orzo au poulet Marry me ÉquipeNutrition Marry Me Chicken Orzo TeamNutrition

This creamy chicken orzo dish is a true favourite among our dietitians. Easy to prepare, nourishing and full of flavour, it brings to mind those comforting weeknight meals we all love. Inspired by the popular Marry Me Chicken recipe, this lighter version keeps all the joy without the fuss! Add a serving of vegetables to your meal with our Feta and Chili Sugar Snap Peas as a side.

For a semi-vegetarian and fibre-rich version, add 1 can (540 ml / 19 oz) of rinsed and drained chickpeas.

Preparation 15 min

Cooking 25 min

Servings 6

Nutrition Facts (per serving)

Calories 420

Fat 11

Carbohydrates 36

Fibre 5

Protein 43

Sodium 645

Ingredients

Chicken and Marinade

3 boneless chicken breasts, diced
125 ml (½ cup) nutritional yeast
2 cloves of garlic (10 ml / 2 tsp), finely chopped garlic
15 ml (1 tbsp) oil from sun-dried tomatoes
45 ml (3 tbsp) reduced-sodium soy sauce
15 ml (1 tbsp) maple syrup
30 ml (2 tbsp) water

Creamy Orzo

3 red bell peppers, seeded and diced
1 red onion, finely chopped
180 ml (¾ cup) orzo
250 ml (1 cup) reduced-sodium chicken broth
250 ml (1 cup) no-salt-added canned tomato sauce
125 ml (½ cup) 2% milk
75 ml (5 tbsp) light cream cheese
60 ml (¼ cup) oil-packed sun-dried tomatoes, drained and chopped
5 ml (1 tsp) dried Italian herb mix
60 ml (¼ cup) finely grated Parmesan cheese
1 container of 142 g (5 oz) baby spinach

Preparation

In a bowl, combine chicken, nutritional yeast, garlic, oil, soy sauce, maple syrup and water. Refrigerate while preparing the other ingredients.
In a large non-stick skillet, cook the marinated chicken over medium heat until it starts to brown.
Add onion and peppers. Cook for 5 minutes over medium heat.
Add orzo, broth, tomato sauce, milk, cream cheese, sun-dried tomatoes and herbs. Bring to a gentle boil, reduce heat, cover and simmer for 10 to 12 minutes, stirring occasionally, until orzo is al dente.
Add spinach and Parmesan. Stir until the spinach wilts. Adjust seasoning to taste and serve.