WW Greek Chicken and Orzo Dump & Bake

by

The WW Greek Chicken and Orzo Dump & Bake is a tasty and flavorful dish. This recipe has ten grams of fiber and 450 calories per serving. Prepare this meal in just one hour and serve it at lunches, feasts, holidays, functions, or festivals. We made this recipe with chicken breast, olive oil, orzo, seasoning, chickpeas, cherry tomatoes, onion, olives, garlic, lemon, chicken broth, spinach, Greek yogurt, feta cheese, and dill. Making this recipe is very easy because the instructions are clear. Pair this meal with roasted zucchini, lemon asparagus, lemon herb salad, grilled bell peppers, or cucumber yogurt salad. Include this WW Greek Chicken and Orzo Dump & Bake in the container and store for 4 days.

STATS:

  • Total time: 1 hour
  • Course: Main
  • Serving size: 1 chicken breast with about 1 cup orzo mixture
  • Cooking time: 50 minutes
  • Diet: Weight Watchers
  • Calories: 450 kcal
  • Serving: 6
  • Preparation time: 15 minutes
  • Cuisine: Mediterranean

EQUIPMENT:

  • 9 × 13-inch baking dish
  • Measuring spoons
  • Cutting board
  • Knife
  • Aluminum foil
  • Meat thermometer
  • Small bowl
  • Measuring cups
  • Wooden spoon

INGREDIENTS:

CHICKEN:

  • 6 small boneless chicken breasts
  • One tsp olive oil
  • 2 tsp onion powder
  • Half tsp salt
  • 1 tbsp dried oregano
  • 2 tsp paprika
  • Half tsp black pepper
  • 2 tsp garlic powder

ORZO MIXTURE:

  • 8 oz dry orzo
  • 1 can drained chickpeas
  • Half tsp salt
  • 10 oz cherry tomatoes
  • 3½ cups low-sodium chicken broth
  • One medium sliced red onion
  • 2 tbsp sliced Kalamata olives
  • 6 minced garlic cloves
  • Half tsp black pepper
  • Juice of 1 lemon

LIGHT CREAMY FINISH:

  • 2 cups fresh spinach
  • Half cup fat-free plain Greek yogurt
  • 2 oz crumbled reduced-fat feta cheese
  • One tsp dried dill

INGREDIENT NOTES:

CHICKEN BREAST:

  • We use chicken breast as the main protein ingredient in the recipe. It is lean and makes the meal filling. You may use boneless chicken thighs as per your preference.

OLIVE OIL:

  • It keeps the recipe light and sticks the seasoning well to the chicken. Olive oil includes healthy fat and a Mediterranean taste in the recipe. You may use cooking spray as another choice.

ORZO:

  • This is a small pasta that looks similar to rice. It cooks directly in the dish and absorbs the chicken broth well. You may use small shells as a substitute.

CHICKPEAS:

  • They give vegan protein and texture to the meal. Chickpeas make the smaller amount of orzo filling and keep the recipe light. You may use cannellini beans as another idea.

KALAMATA OLIVES:

  • These olives give a strong and salty Mediterranean taste to the meal. Olives provide a Greek taste without adding extra sodium. Include green olives if you are not using kalamata olives.

INSTRUCTIONS:

  1. First, warm the oven to 375°F and coat the dish with cooking spray.
  2. Mix olive oil, oregano, paprika, half tsp salt, garlic powder, onion powder, and half tsp black pepper in the small bowl.
  3. Rub the seasoning mixture on both sides of the whole chicken breasts.
  4. Add the dry orzo, chickpeas, cherry tomatoes, sliced red onion, kalamata olives, and garlic to the dish.
  5. Pour the chicken broth, salt, lemon juice, and pepper, then stir the orzo mixture.
  6. Put the whole chicken breasts on top and use foil to cover the dish then bake it for 40 minutes.
  7. Remove the foil and check that the temperature of the chicken is 165°F.
  8. Cook the mixture for another ten minutes if needed, then cool the dish for 5 minutes.
  9. Stir fresh spinach into the hot orzo mixture and mix Greek yogurt with 3 tbsp hot broth in a small bowl.
  10. Add the yogurt mixture to the orzo, then sprinkle reduced-fat feta and dill on top.
  11. Lastly, serve the chicken breast with creamy chickpea-orzo mixture.

SERVING SUGGESTIONS:

SALADS:

  • Greek Cucumber Salad
  • Tomato Cucumber Salad
  • Lemon Herb Salad
  • Mediterranean Green Salad

VEGETABLES:

  • Roasted Zucchini
  • Steamed Green Beans
  • Lemon Asparagus
  • Roasted Broccoli

GREEK SIDES:

  • Cucumber Yogurt Salad
  • Greek Tomato Salad
  • Lemon Roasted Vegetables
  • Grilled Bell Peppers

TIPS:

  • Use small chicken breasts because they cook evenly and quickly.
  • Avoid adding extra oil, as the small amount is perfect for seasoning.
  • Mix the yogurt with a little hot broth, then add it so it does not curdle.
  • Cook the chicken till the thickest part reaches 165°F.

STORAGE INFORMATION:

FRIDGE:

  • Store the leftovers in the vessel for four days.

FREEZER:

  • Freeze portions in the box for two days.

FAQs:

Can I reduce the amount of orzo?

  • Yes, you may use 6 ounces of orzo and increase spinach and tomatoes for extra volume.

Is fat-free feta good to include in this dish?

  • Yes, you may use fat-free feta to make the dish lighter.

Can I include chicken thighs in this recipe?

  • Yes, but chicken breast is a better option for low WW points.

Will I include extra spinach in this meal?

  • Yes, you may use 4 cups of spinach for extra volume and vegetables.

NUTRITIONAL INFORMATION:

Calories: 450 kcal

Net carbs: 47 g

Iron: 4 mg

Total carbs: 57 g

Vitamin A: 5,800 IU

Fiber: 10 g

Calcium: 180 mg

Protein: 47 g

Sodium: 720 mg

Potassium: 950 mg

Weight Watchers Points: 7-9 Points