Nutrition balance score
Great
Glycemic Index
38
Low
Glycemic Load
20
High
Nutrition per serving
Calories526.1 kcal (26%)
Total Fat21.4 g (31%)
Carbs52.9 g (20%)
Sugars12.1 g (13%)
Protein34.7 g (69%)
Sodium1416.1 mg (71%)
Fiber12.4 g (44%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

1 Tbspolive oil

200gwhite onion
finely diced

2garlic cloves
finely diced

350gchicken breast
boneless, skinless, chopped into small pieces

4 Tbspsundried tomato paste
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200gorzo
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1lvegetable stock

200gpeas
frozen

400gbroccoli

200gbaby spinach

30gparmesan cheese finely grated
To serve
Instructions
Step 1
Gather and prepare your ingredients.
Step 2
Heat the olive oil in a saucepan over medium-high heat. Add the onion with a light sprinkle of salt and pepper and cook for 3-4 minutes, until softened and translucent. Add the garlic and cook for a further 1-2 minutes, until fragrant.
Step 3
Add the chicken pieces and cook for 3-4 minutes, until opaque on the outside. (They don’t need to fully cook at this stage)
Step 4
Add the sundried tomato paste. Stir to coat the contents of the pan.
Step 5
Add the orzo and vegetable stock. Cook, uncovered, for 12-13 minutes, until the pasta is nearly al dente and most of the liquid has been incorporated. Stir often to prevent catching.
Step 6
Add the vegetables, cover, and cook for a further 3-4 minutes, until tender. Uncover several times to stir.
Step 7
Turn off the heat. Serve sprinkled with parmesan cheese. (If desired, add fresh basil, red chilli flakes and a squeeze of lemon juice.)
Notes
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Easy
Go-to
Moist
One-dish