A straightforward high-protein creamy lemon chicken orzo meal that absorbs flavor like risotto, made with tender chicken thighs, a rich sauce, and fresh lemon juice. Designed to keep well throughout the week and reheat beautifully.
High-protein
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Adapted from a video by Chef Jack Ovens
This One-Pan High Protein Meal Prep Changed Everything
Thickened Cream (Heavy Cream, approximately 35% fat)60 ml
LemonFor zest and juice1
Fresh Lemon Juice2 tbsp
Parmesan CheeseFreshly Grated, not pre-grated40 g
Frozen Peas120 g
Baby SpinachWashed120 g
Steps
▶ Tap a timecode to jump to roughly that moment in the video.
1
Prepare the onion: cut it in half lengthwise, peel away the skin, slice thinly across, then dice into fine pieces, keeping the root end intact. Trim away any excess flesh around the root.
2
Grate 40 g of Parmesan cheese using a microplane or the finest side of a box grater. Freshly grated cheese works better than pre-grated, which contains anti-caking agents and can split or clump the sauce.
3
Grate five garlic cloves into a paste using a microplane, or alternatively chop or mince them. Paste form yields better flavor as the compounds break down more completely.
4
Prepare the chicken: slice each 1 kg of boneless skinless chicken thigh fillet in half, then rotate and dice into small to medium pieces, keeping everything roughly the same size so it cooks evenly.
5
Place the diced chicken in a large bowl. Add 2 tsp smoked paprika, 2 tsp each of garlic powder and onion powder, 1 tsp dried oregano, salt to taste, about 10 cracks of black pepper, and 1.5 tbsp olive oil. Mix thoroughly with clean hands until the chicken is broken up and seasoning is evenly distributed throughout. Use immediately or marinate in the fridge for up to 48 hours.
6
Prepare the lemon: use a microplane to carefully zest the lemon, removing as little pith as possible to avoid bitterness. Then halve the lemon and extract the juice using a citrus juicer or by hand, straining out any seeds, aiming for about 2 tablespoons.
7
Place a large pan on the stove over high heat until very hot. Since the chicken is already coated in oil, add no additional oil to the pan. Add all the chicken and spread it out, cooking undisturbed for about 1 minute to build a nice crust on the surface.
8
After about 1 minute, stir the chicken. You should see nice color developing. Continue cooking for 6 to 8 minutes total until the chicken is completely cooked through and golden all over. Chicken thighs are forgiving and stay juicy even if slightly overcooked. If the pan gets too hot, turn the heat down slightly and add a touch of stock if needed to deglaze any stuck bits.
9
Once the chicken has color, reduce the heat to medium-high or medium to prevent further browning and burning. After about 6 minutes, the chicken should be golden and smell wonderful, with flavorful fond on the bottom of the pan. Remove the chicken to a bowl to rest; it will be added back later. Return the pan to medium heat.
10
Add 1 tbsp more olive oil to the pan and add the diced onion. Season with a pinch of salt and about 10 cracks of black pepper. Sauté over medium to medium-high heat for 3 to 4 minutes until the onion becomes translucent and picks up all the flavor left from the chicken. The onion naturally releases moisture and deglazed the pan without needing added liquid.
11
After about 4 minutes, the onion should have nice color and have picked up all the chicken flavors. Add the five cloves of minced or grated garlic and cook for only about 30 seconds until fragrant and well incorporated.
12
Add 400 g of dry orzo, stir, and cook for about 1 minute to absorb the flavors and ensure even distribution.
13
Pour in 800 ml of chicken or vegetable stock. Mix thoroughly to ensure the orzo is not clumped and nothing is stuck to the sides. Bring to a gentle simmer and taste, adjusting seasoning as needed. If using store-bought stock, use a reduced-salt version as some can be quite salty. Add salt to taste and about 20 cracks of black pepper.
14
Once at a gentle simmer, reduce the heat to medium-low and let the orzo cook for 8 to 10 minutes, stirring every couple of minutes to prevent sticking. After about 8 minutes, the orzo should have absorbed all the stock and be perfectly cooked with a slight bite (al dente).
15
Add 300 ml of low-fat milk and 60 ml (¼ cup) of thickened cream (approximately 35% fat). Mix through and bring to a very gentle simmer around the edges without a full boil. This creates a creamy texture without excessive calories.
16
Keep the heat low, as acidic lemon juice will be added next and will cause the milk to split if the mixture is too hot. After about 1 to 2 minutes, the orzo will have absorbed a lot of the milk and cream, creating a nice saucy mixture. Turn off the heat.
17
Add the lemon zest and mix until evenly combined. This adds a lovely floral note and zesty infusion.
18
Add 120 g of frozen peas and mix through. The frozen peas will help cool the mixture slightly, preventing the lemon juice from curdling the cream.
19
Add 120 g of washed baby spinach and make sure it is well incorporated. It looks like a lot now but will wilt down quickly using the residual heat. Mix for about 2 minutes as it wilts.
20
Add back all the rested chicken and any resting juices. At this stage, add 2 tbsp of lemon juice. Mix everything together so the chicken flavors spread throughout the pan. The mixture has cooled enough to safely add the acidic lemon juice without curdling.
21
Finish by adding the grated Parmesan cheese. You can add it all or reserve some as a garnish. Mix thoroughly to prevent clumping or graininess, as Parmesan can clump if not properly melted. Taste and adjust seasoning with salt, pepper, or more lemon juice as needed.
22
Divide the finished dish across five 750 ml meal prep containers. You can roughly divide by eye or weigh the total and divide by 5. Sprinkle any remaining Parmesan over each container and add a touch of cracked black pepper to each for a finishing touch. Parmesan can also be added after reheating if preferred.
23
Storage and reheating: keep in the fridge for 4 days or in the freezer for 4 months. If frozen, thaw overnight in the fridge. Reheat in the microwave for about 3 minutes (stirring halfway through) or in a pan. Either way, add a splash of stock, water, or milk to rehydrate the dish.
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