# High Protein Creamy Orzo & Crispy Chicken

This is a creamy high protein crispy chicken orzo that packs over 50 grams of protein for only 500 calories and is perfect for meal prep.

- Servings: 4 servings
- Cuisine: Italian
- Category: Drink
- Language: en

## Ingredients

- 500 g chicken breast
- Salt
- pepper
- garlic powder
- Plain flour
- 1 Beaten egg
- Bread crumbs
- Cooking spray
- 190 g dry orzo pasta
- 15 g light butter
- 0.5 red onion diced
- 80 g mushroom diced
- 1 pinch Pinch of salt
- 3 cloves garlic diced
- 150 ml part-skim milk
- 60 g light cream cheese
- 150 ml chicken stock
- 0.5 Juice of half a lemon
- Black pepper
- 1 tsp plain flour to thicken sauce
- 2 tsp plain flour to thicken sauce
- 30 g low fat grated cheese

## Instructions

1. Boil your orzo in some salted water till al dente.
2. Season your chicken with salt, pepper and garlic powder.
3. For the coating, dunk the chicken in plain flour.
4. Then dunk the chicken in beaten egg.
5. Lastly, dunk the chicken in some breadcrumbs.
6. Place your chicken on a rack, spray with cooking oil.
7. Bake or air fry the chicken with the specified settings (not provided in text).
8. For the creamy orzo, melt some light butter.
9. Add diced onion and mushroom with a pinch of salt.
10. Stir till soft and lightly browned.
11. Then add garlic.
12. Once fragrant, add potskin milk and light cream cheese.
13. Stir to melt the cream cheese.
14. Then add chicken stock, lemon juice, and black pepper.
15. Mix once more.
16. Then add a sprinkle of flour and stir to thicken.
17. Now add your cooked and drained orzo with a sprinkle of low fat cheese.
18. Mix well till it looks creamy.
19. Then just serve it up with your crispy chicken and garnish.

## Equipment

- rack
- microwave safe bowl

## Tips

- Store for up to 5 days in the fridge
- To reheat, add the contents to a microwave safe bowl and microwave covered with a damp paper towel for 3-4 minutes till heated through, mix well and enjoy!

## Source

- Original video: https://vt.tiktok.com/ZSmrJUqKR/
- Recipe page: https://www.cliprecipe.com/recipe/8dab1967-d72b-4cfe-972f-d3427074b0e1
- Extracted: 2026-02-14

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt