This One-Pan High Protein Meal Prep Changed Everything

parmesan cheese

🥗Healthier: nutritional yeast

💰Cheaper: grated pecorino

Nutritional yeast provides a cheesy flavor with fewer calories.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is more affordable and has a neutral flavor.

Slice off the tip of the onion, cut it in half through the root, peel off the skin, and make thin slices across, stopping at the root.

Dice the onion into small to medium-sized pieces, trimming off any excess flesh from around the root.

Grate 40 grams (1.4 ounces) of parmesan cheese using a microplane or box grater.

Grate 5 cloves of garlic to create a paste or chop them roughly.

Slice 1 kilo (2.2 pounds) of boneless skinless chicken thigh in half and then dice into small to medium-sized pieces.

In a large mixing bowl, add the diced chicken, 2 teaspoons smoked paprika, 2 teaspoons garlic powder, 2 teaspoons onion powder, 1 teaspoon dried oregano, a pinch of salt, a pinch of black pepper, and 1.5 tablespoons olive oil. Mix well to coat the chicken evenly.

Zest one whole lemon with a microplane, avoiding the pith, and then juice the lemon to get about 2 tablespoons of juice.

Heat a pan over high heat, add the chicken, and cook for about 1 minute before stirring to build a crust. Cook for 6-8 minutes until fully cooked through, adjusting heat as necessary to prevent burning.

Remove the chicken from the pan and let it rest in a bowl.

In the same pan, add 1 tablespoon of oil and the diced onion with a touch of salt and black pepper. Sauté over medium to medium-high heat for 3-4 minutes until translucent.

Add the minced garlic and cook for 30 seconds until fragrant.

Add 400 grams (14 ounces) of dry orzo to the pan and cook for 1 minute to combine with the flavors.

Pour in 800 milliliters (800 grams) of chicken or vegetable stock, mix well, and bring to a gentle simmer. Adjust seasoning as needed.

Reduce heat to medium-low and let it cook for 8-10 minutes, stirring occasionally to prevent sticking.

After 8 minutes, when the orzo has absorbed the stock and is al dente, add 300 milliliters (1.25 cups) of low fat milk and 60 milliliters (1/4 cup) of thickened cream. Mix gently and heat until just simmering, avoiding boiling to prevent splitting.

After 1-2 minutes, the orzo should have soaked up the milk and cream, making the dish creamy.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens