
One Pot Lemon Pepper Chicken with Orzo
This One Pot Lemon Pepper Chicken with Orzo delivers 18g protein and 484 calories per serving across 4 portions. Quick prep and single-pot stovetop cooking keeps this option low-friction when you're working with limited time or kitchen space. Use this recipe as a side or lighter option to pair with higher-protein mains that same day.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Lemon pepper seasoning blend(30g)
- •Vegetable oil(15g)
- •Garlic(120g)
- •Low Sodium Chicken Broth(480g)
- •Parsley, Fresh(60g)
- •Pasta, Orzo, White, Dry(360g)
- •Cheese, Feta, Crumbled(57g)
Instructions
- 1Blot the chicken thighs dry with a paper towel, then season both sides liberally with lemon pepper seasoning.
- 2Heat a large deep skillet over medium heat and add the vegetable oil. Once shimmering, place the chicken thighs skin side down and cook undisturbed for 6–8 minutes over medium heat until the skin is golden brown and crispy. Flip and cook the second side for 4–5 minutes over medium heat until browned. Remove the chicken to a clean plate.
- 3Mince the garlic and roughly chop the fresh parsley. Turn the heat to low, add the minced garlic to the residual fat in the skillet, and sauté for 1 minute over low heat until fragrant.
- 4Add the chicken broth to the skillet and scrape up the browned bits from the bottom with a wooden spoon. Stir in the dry orzo and half of the chopped parsley, then nestle the chicken thighs back into the skillet skin side up.
- 5Cover the skillet, increase heat to high, and bring the broth to a full boil (2–3 minutes). Once boiling, reduce heat to low, maintain a gentle simmer, and cook covered for 15 minutes over low heat until the orzo is tender and most of the broth is absorbed but a light sauce remains.
- 6Check that the chicken reaches an internal temperature of 165°F in the thickest part of the thigh. Fluff the orzo gently with a fork and stir in the remaining fresh parsley and crumbled feta cheese.
- 7Divide the one-pot mixture evenly into 4 airtight containers while hot, ensuring each portion contains one chicken thigh, orzo, and sauce. Refrigerate for up to 4 days, or freeze for up to 3 months.
Nutrition — Per Serving
484
calories
18g
protein
9g
fat
- Carbohydrates
- 84g
- Saturated fat
- 3.0g
- Sodium
- 339 mg
- Dietary fiber
- 4.8g
4 servings per batch · ~281g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pot Lemon Pepper Chicken with Orzo have per serving?
Each serving provides 18g of protein and 484 calories with 9g fat and 84g carbs. The protein content is lower than other recipes in this collection, so this works best as a side meal rather than a primary dinner option.
How long does One Pot Lemon Pepper Chicken with Orzo take to prep?
Quick prep on the stovetop produces 4 servings, though you may want to add a secondary protein source if using this as your main dinner to reach daily protein targets.
Is One Pot Lemon Pepper Chicken with Orzo good for fat loss?
At 484 calories with minimal fat (9g), this fits a fat-loss calorie window, but the 18g protein per serving is insufficient as a standalone dinner for most lifters tracking macros. Pair it with an additional protein source like Greek yogurt or cottage cheese.
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