High-Protein Lemon Chicken Orzo with Cabbage

• This is comfort food prepared in one pan—it’s easy to make and satisfying.
• The high-protein and fiber-packed meal will keep you full for hours. 
• Be sure to stir the orzo while it’s cooking so it gets nice and silky.

Our High-Protein Lemon Chicken Orzo with Cabbage is a harmonious blend of bright and hearty flavors that feels elevated, but it’s so simple to make. Packed with lemon and garlic flavor, creamy orzo is the perfect base for this dish. Antioxidant-rich cabbage adds a tender sweetness, and the sliced seasoned chicken breasts will help keep you full long after this meal. Fresh chives top it off and give it a kiss of delicate oniony flavor, and additional Pecorino hits the spot with a salty finish. Keep reading for our expert tips on cooking technique, ingredient substitutions and more. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

• Don’t skip cooking the orzo in oil before adding the liquid. This step enhances its nutty flavor and helps prevent it from becoming mushy.
• To ensure that the cabbage softens quickly and is tender rather than crunchy, keep the lid on the pan while it cooks to trap the steam.
• Make sure to stir the orzo as it cooks. This will help the broth absorb evenly and release starch from the pasta into the broth, giving it that desirable silky mouthfeel.
• You can substitute the Pecorino cheese with Parmesan. If you’re concerned about cheese made with animal rennet, always check the label, as there are options available made with plant-based alternatives.

Nutrition Notes

• Chicken breasts are high in protein, which is important for keeping you full long after a meal, and foods higher in protein can be helpful for weight management. Chicken also contains a mix of B vitamins, which help to keep your metabolism in great shape. 
• Cabbage is a cruciferous vegetable that contains nutrients called glucosinolates that may help with cancer prevention. Cabbage is also a source of fiber, which can help maintain a healthy microbiome. 
• Whole-wheat orzo contains slightly more fiber and protein than regular white pasta. This makes it a great choice when you’re looking to increase those two nutrients in your diet. They can help you feel more satisfied after a meal.