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 paper towels and season both sides with salt and pepper. Heat the olive oil in a large, deep skillet over medium-high heat until shimmering, about 2–3 minutes.
- 2Place the chicken thighs skin-side down in the hot oil and cook for 5–7 minutes until the skin is golden brown and crispy. Flip and cook the other side for 5–7 minutes until golden brown. Transfer to a clean plate.
- 3Pour off all but 1 tablespoon of fat from the skillet. Add the minced garlic and cook over medium heat for 1 minute, stirring constantly, until fragrant and softened.
- 4Add the canned diced tomatoes with juices, dried oregano, pitted black olives, and a pinch of pepper. Stir well, scraping up any browned bits from the bottom of the skillet. Cook for 1–2 minutes until combined.
- 5Pour in the chicken broth and add the dry orzo, stirring to combine. Nestle the browned chicken thighs into the mixture, cover with a lid, and bring to a boil over medium-high heat, about 3–5 minutes.
- 6Reduce heat to low and simmer covered for 15 minutes until the orzo is tender, the chicken internal temperature reaches 165°F, and most of the liquid is absorbed.
- 7Remove from heat, let rest uncovered for 5 minutes, then gently fluff the orzo and vegetables with a fork to recombine.
- 8Divide evenly into 4 airtight containers while hot. Top with freshly chopped parsley before serving or storing.
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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