Healthy Lightened-Up Chicken Orzo Casserole: an easy recipe for dinner

Recipe at a glance

This original lightened-up chicken orzo casserole recipe makes 6 servings and takes about 45 minutes, excluding any overnight chilling or freezing stated in the method. It is designed for a US home kitchen and uses familiar grocery-store ingredients. The format emphasizes plant foods, whole grains, lean protein or unsaturated fats where they fit the dish, consistent with broad American Heart Association and USDA MyPlate eating-pattern guidance. ^{[1] [2]}

Ingredients

Measure the following before starting: 1) 1 pound chicken breast diced; 2) 1 1/2 cups whole-wheat orzo; 3) 3 cups low-sodium chicken broth; 4) 2 cups spinach; 5) 1 cup cherry tomatoes; 6) 1 onion diced; 7) 2 teaspoons olive oil; 8) 1/2 cup plain Greek yogurt. Ingredient brands vary, especially for sodium and added sugar, so compare labels when buying canned foods, sauces, yogurt, nut butter, broth and packaged whole-grain products. Unless the ingredient list says otherwise, drain and rinse canned beans and use unsweetened dairy or nondairy products. ^{[1] [2]}

How to make it

1) Heat the oven to 375°F. 2) Cook chicken and onion in olive oil until the chicken is lightly browned. Work with clean hands, utensils and preparation surfaces, and keep cold ingredients refrigerated until needed. ^{[1] [2] [3]}

3) Stir in orzo, broth and tomatoes, cover and bake 20 minutes. 4) Confirm chicken reaches 165°F, then stir in spinach and yogurt off the heat. Cook poultry and the finished casserole to 165°F. Serve in the stated portions while the intended hot or cold texture is at its best. ^{[1] [2] [3]}

Healthy preparation and storage

Stirring yogurt in after baking creates creaminess without heavy cream. The word “healthy” describes the overall ingredient pattern and preparation method, not a medical treatment or a promise that one recipe fits every dietary need. People managing allergies, diabetes, kidney disease, celiac disease or another condition should adjust ingredients with guidance appropriate to them. ^{[1] [2]}

Refrigerate leftovers in shallow covered containers within two hours. Most cooked recipes keep for three to four days; fresh assembled salads, cut avocado dishes and crisp snacks are best sooner. Reheat cooked leftovers until steaming, and do not leave dairy, eggs, seafood, poultry or meat at room temperature for extended periods. ^{[2] [3]}