One Pot Chicken with Orzo and Olives
This One Pot Chicken with Orzo and Olives delivers 18g protein and 498 calories per serving — lower in protein than most stovetop options. Cooks 4 servings quickly for Mediterranean-style meal prep, best paired with additional protein sources to meet daily targets. Works as a base component for complete macro meals rather than a standalone dinner.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •1 pinch salt and pepper ($0.05)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(240g)
- •Canned Diced Tomatoes(425g)
- •Olives, Black, Canned, Pitted(80g)
- •Oregano, Dried(3g)
- •Low Sodium Chicken Broth(480g)
- •Pasta, Orzo, White, Dry(360g)
- •Parsley, Fresh
Instructions
- 1Pat the chicken thighs dry with a paper towel, then sprinkle both sides with a pinch of salt and pepper. Heat the olive oil in a large, deep skillet over medium heat. Once the oil is hot and shimmering, add the chicken thighs with the skin side down. Cook the chicken thighs on each side until golden brown (about 5-7 minutes each side), then remove to a clean plate.
- 2Pour off the excess fat from the skillet, leaving just enough to sauté the garlic. Turn the heat down to medium-low, add the minced garlic, and sauté for about one minute, or just until the garlic is soft and very fragrant.
- 3Add the diced tomatoes (with juices), oregano, olives, and some freshly cracked pepper. Stir the tomatoes, herbs, and olives to combine and allow the juices from the tomatoes to dissolve any browned bits from the bottom of the pan. Roughly chop the kalamata olives, and add them to the skillet.
- 4Add the chicken broth and orzo to the skillet, and stir to combine. Nestle the browned chicken thighs down into the skillet, place a lid on the skillet and turn the heat up to medium-high. Allow the skillet to come to a boil, then turn the heat down to low, or the lowest temperature needed to maintain a gentle simmer. Let the skillet simmer for 15 minutes with the lid in place.
- 5Turn the heat off and let the skillet rest for 5 minutes. The tomatoes and olives will have risen to the top, so use a fork to gently stir or fluff the orzo, tomatoes, and olives back together. The orzo should be tender and slightly saucy. Pull the parsley leaves from the stems, roughly chop them, and sprinkle over top.
Nutrition — Per Serving
498
calories
18g
protein
7g
fat
- Carbohydrates
- 93g
- Saturated fat
- 1.1g
- Sodium
- 441 mg
- Dietary fiber
- 7.0g
4 servings per batch · ~401g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pot Chicken with Orzo and Olives have per serving?
Each serving delivers only 18g of protein and 498 calories, with 7g fat and 93g carbs. This recipe is carbohydrate-heavy and lower in protein, so it works best paired with a separate high-protein source rather than as a standalone meal.
How long does One Pot Chicken with Orzo and Olives take to prep?
Total cook time is under 20 minutes in a single pot, and it yields 4 servings without additional cookware. This makes it efficient for batch-prepping a carbohydrate base when you have a quick evening ahead.
Is One Pot Chicken with Orzo and Olives good for muscle gain?
At only 18g protein per serving, this recipe falls short for muscle gain phases where protein targets typically range 180-200g daily. The 93g carbs are useful as a carbohydrate component, but you'd need to combine it with a separate high-protein dish to meet your nutrition goals.
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