Palm Beach Gardens Fire Rescue Health & Wellness

Crockpot Tuscan Chicken Orzo

Crockpot Tuscan Chicken Orzo

Crockpot Tuscan Chicken Orzo

This is a comfort meal that packs protein and veggies. Tender chicken, orzo, sundried tomatoes, and spinach get coated in a creamy, savory sauce that feels fancy without extra effort. It reheats well, feeds a crew, and won’t leave everyone hunting for snacks an hour later.

Active Prep Time : 15-20 minutes

Makes: 6 servings

Price : $48.00 ($8.00/firefighter)*

Ingredients

  • 6 chicken breasts (3-4 lb)
  • 1 1/2 cup chicken broth
  • 1 Tbsp Italian seasoning
  • 1 ½, 8 oz jar of sundried tomatoes in olive oil, drained
  • 1 medium onion, diced
  • 4 cloves of garlic, minced
  • 3 cups whole-grain orzo pasta
  • 1 1/2 cup parmesan cheese, grated
  • 1 1/2 cup half and half
  • 8 oz fresh spinach
  • ½ bunch parsley, chopped
  • ¼ tsp salt (optional, to taste)

Directions

  • Season the chicken breasts generously with Italian seasoning, salt, and pepper.
  • In a crockpot, combine the chicken breasts, chicken broth, chopped sundried tomatoes, chopped onion, and minced garlic.
  • Cook on low for 3-4 hours or until the chicken is cooked through (if using a slow cooker).
  • Remove the chicken breasts and shred them using two forks. Set aside.
  • Add the orzo pasta to the liquid remaining in the pot/slow cooker and stir well. Add a splash of water or broth if needed.
  • Cook the orzo according to package directions (8-12 minutes) until tender.
  • Stir in the half-and-half, grated Parmesan cheese, and shredded chicken until the sauce is heated through. Fold in the fresh spinach, allow it to cook until wilted, and serve.

Nutrition

  • 2 cups: 365 calories, 38 g carbs, 14 g fat, 32 g protein, 3 g fiber

Notes

  • If you can not find whole-grain orzo in the store, consider buying it on Amazon

Megan Lautz, MS, RD, CSCS, TSAC-F

Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long, healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

Disclaimer:

Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.

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