Farmers Market Recipe: Creamy one-pot chicken orzo

Spinach is one of the ingredients of this week’s farmers market recipe, Creamy One-Pot Chicken Orzo and can be purchased at the Manchester Farmers Market

Rachel Lowry

This summer the Manchester Farmers Market has partnered with University of Michigan School of Public Health student Rachel Lowry to provide shoppers with nutritious recipes based on ingredients that can be found at the farmers market each week. In addition to the recipe, she is providing a farmers market shopping list. A packet of recipes can be picked up each week at the farmers market as well!

Lowry has a BS in Dietetics from the University of Kentucky and is a Masters of Public Health candidate at the University of Michigan. Her focus is on Nutritional Sciences and Sustainable Food Systems with an expected graduation date of Spring 2019. She is most interested in community nutrition as well as farm-to-table efforts with an emphasis on sustainable practices.

Creamy One-Pot Chicken Orzo

Time Cook: 30 minutes

Ingredients:

1 pound cubed boneless chicken breast
2 tablespoons olive oil, divided
¾ cup dice sweet onion or shallot
1 ½ cup finely diced carrots
4 cloves minced garlic
1 tablespoon butter
1 tablespoon flour
2 ½ cup low-sodium chicken broth (3 cups if using whole wheat pasta)
1 cup 2% milk
1 cup orzo (rice-shaped pasta), preferably whole wheat
2 cup roughly chopped spinach
Salt and pepper, to taste
¼ cup grated Parmesan
½ cup grated white cheddar cheese

Directions:

1. Trim excess fat from chicken breast and cut into bite-sized pieces. Pat dry with a paper towel. Season with salt and pepper to taste. 
2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken, and cook for 6-8 minutes or until cooked through. Put in a bowl or on a plate and set aside. 
3. Reduce pan to medium heat and add another tablespoon olive oil. Sauté the onion and carrot for about 3 minutes or until the begin to soften. 
4. Add the garlic to the skillet and cook one more minute. Season with salt and pepper to taste. 
5. Melt 1 tablespoon butter in skillet with the vegetables. Add 1 tablespoon flour and cook for 1 minute, stirring to evenly combine. 
6. Slowly add broth while constantly stirring to evenly incorporate it with the flour while avoiding lumps. 
7. Pour in the milk and add the orzo. Turn the heat to high and bring to a boil, then reduce heat to a rapid simmer. Cook for 5-7 minutes or 9-11 minutes if using whole wheat pasta, stirring every couple of minutes to prevent sticking. If orzo starts to dry out before it is cooked through, add 1/8 cup chicken broth or water to pan as needed. 
8. Add the chicken back into the pan and the chopped spinach. Cook for 1 minute. 
9. Stir in cheeses and season with salt and pepper to taste. Serve immediately. 

Farmers Market Shopping List

• Onion or Shallot
• Carrots
• Garlic 
• Spinach

Nutrition Facts (makes 4 servings):

Calories- 507
Carbohydrates- 35g
Saturated Fat- 9g
Unsaturated Fat- 14g
Protein- 43g

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by Sara Swanson

Sara Swanson is an editor, writer and founder of the Manchester Mirror.