This One-Pan High Protein Meal Prep Changed Everything

By Chef Jack Ovens · 45 min

Ingredients

Instructions

1. Toss the diced chicken thighs with 22 ml olive oil, smoked paprika, garlic powder, onion powder, dried oregano, salt and pepper until evenly coated.
2. Heat a large pan over medium-high to high heat and cook the chicken 6-8 minutes, until deeply golden and cooked through. Take it out and rest it.
3. Lower the heat to medium. Add 15 ml olive oil to the same pan, then the diced onion, and cook 3-4 minutes, stirring often, until soft and lightly translucent.
4. Add the garlic and cook 30 seconds, until fragrant.
5. Add the orzo and stir to coat for 1 minute. Pour in the chicken stock, bring to a gentle simmer and cook 8-10 minutes, stirring every 30-40 seconds, until the orzo is just tender and most of the liquid is absorbed.
6. Lower the heat to low. Stir in the milk and cream and warm gently for 2-3 minutes without boiling.
7. Stir in the lemon zest, then the lemon juice, constantly. Take the pan off the heat and stir in the parmesan until fully melted and glossy. Season with salt and pepper to taste.
8. While the orzo is still hot, fold in the spinach and frozen peas; the residual heat will wilt the spinach and warm the peas.
9. Slice the rested chicken into large pieces and fold through the orzo. Divide evenly among 5 × 750 ml containers, then cool before sealing and refrigerating.

Summarized from Chef Jack Ovens's video. Watch it for the details.

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GarlicOnionCheeseLemonMilkCreamParmesan cheeseChicken thigh