Heart-Healthy Dinner with Creamy Lemon-Pepper Orzo with Grilled Chicken
Savor this heart-healthy and good for the gut dinner with creamy and yummy orzo with grilled chicken for risotto lovers as a quick alternative.
Did you know?
Greek yogurt is an excellent source of calcium, which can help improve bone health. It also contains probiotics, supporting a healthy bacterial balance in the gut also, greek yogurt has iodine and vitamin B-12 may be associated with lower blood pressure and a lower risk of type 2 diabetes.
1/4 cup fat-free plain Greek yogurt, at room temperature
1 large clove garlic, minced
Zest and juice of 1 lemon
3 teaspoons extra-virgin olive oil
Kosher salt and freshly ground black pepper
3 boneless, skinless chicken thighs
1 cup whole-wheat or other whole-grain orzo
1 cup frozen petite peas, thawed and patted dry
2 ounces finely crumbled goat cheese, at room temperature
4 tablespoons chopped fresh herbs, such as basil and tarragon
What to do?
Boil a pot of water; ready a grill or a grill pan in medium heat.
Mix in together the yogurt, garlic, lemon juice, 2 teaspoons of the oil and 1/2 teaspoon each salt and pepper in a medium bowl and whisk until well combined.
Brush the chicken thighs with the remaining 1 teaspoon oil and sprinkle with 1/4 teaspoon salt and 1/2 teaspoon pepper. Grill until nicely marked and perfectly cooked through, around 10 to 12 minutes per side. Transfer the chicken to a cutting board and let rest for at least 5 minutes.
Add the orzo to the boiling water and cook according to the package directions for al dente, add in the peas during the last minute of cooking. Drain the orzo and peas, reserving 1 cup of the cooking liquid. Add and mix the orzo and peas into the yogurt mixture, then add the goat cheese, 3 tablespoons of the herbs and at least 3/4 cup of the cooking liquid, until well combined. Transfer to a platter.
Thinly slice the chicken and arrange it on top of the orzo. Sprinkle with the lemon zest and the remaining 1 tablespoon herbs.