8g fibreper serving
46g proteinper serving
Creamy Chicken and Leek Orzo
Ingredients
Serves 4- 2 tbspolive oil
- 500gboneless skinless chicken thighs, cut into bite-sized pieces
- 2leeks, trimmed, washed and thinly sliced
- 2garlic cloves, crushed
- 1 tspdried thyme
- fine salt
- black pepper
- 300gorzo
- 900mlhot chicken stock
- 200gfrozen peas
- 100gGreek yoghurt
- 40gParmesan, finely grated
- 1lemon, zest and a squeeze of juice
Method
- Heat the olive oil in a wide, deep pan over a medium-high heat. Season the chicken with salt and pepper, add it to the pan and cook for 6 minutes, turning once, until golden on the outside. It does not need to be cooked through yet.
- Add the leeks, garlic and thyme, turn the heat down to medium and cook for 6 to 8 minutes, stirring, until the leeks are soft and sweet and have lost their squeak.
- Stir in the orzo so it picks up the oil, then pour in the hot stock. Bring to a simmer and cook for 10 minutes, stirring every couple of minutes so nothing sticks, until the orzo is tender and the stock has thickened into a sauce. Add a splash of water if it gets tight before the orzo is done.
- Stir in the peas and cook for 2 minutes until hot.
- Take the pan off the heat and wait 30 seconds; yoghurt added to a boiling pan can split. Stir in the yoghurt, Parmesan, lemon zest and a squeeze of juice. Taste, season and serve from the pan.
Per serving
- kcal
- 630
- protein
- 45.6g
- fibre
- 7.9g
- carbs
- 69.8g
- fat
- 18.3g
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