Nutrition balance score
Good
Glycemic Index
45
Low
Glycemic Load
30
High
Nutrition per serving
Calories750.6 kcal (38%)
Total Fat35 g (50%)
Carbs66.2 g (25%)
Sugars10.7 g (12%)
Protein41.2 g (82%)
Sodium751.9 mg (38%)
Fiber11.1 g (40%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
4 tspolive oil
400gchicken breast
Diced
1Onion
Peeled and finely chopped
4Garlic cloves
Peeled and finely chopped
300gBroccoli
Cut into small florets
300gorzo
Dried
800mlchicken stock
Hot
40gPanko breadcrumbs
2 tspGarlic granules
40gparmesan
Grated
15gParsley
Finely chopped
100mlDouble cream
sea salt
freshly ground black pepper
Instructions
Step 1
Preheat the oven to 180℃ fan/350F, 200℃/400F or Gas Mark 6.
Step 2
Mix the 2 tsp of olive oil, chicken breast, onion and garlic together in a baking dish with some salt and pepper then bake, uncovered, for 10 minutes.
Step 3
Stir in the broccoli, orzo and stock, cover with foil and bake for 15-25 minutes until the chicken is cooked through and the orzo is tender. (Give it a stir half way through and add a little extra stock or boiling water if it's a bit dry.)
Step 4
Meanwhile, stir the panko breadcrumbs, garlic granules and parmesan together with half of the chopped parsley and the remaining olive oil. Set to one side.
Step 5
When the orzo is cooked through, stir in the double cream and the remaining parsley then scatter the panko mix over the top.
Step 6
Place under the grill for a few minutes until the breadcrumbs are golden.
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