Gluten free, dairy free healthy chicken orzo bowl with a sweet and savory dressing
What is Orzo? And how can it be gluten free?
Originating in Italy, orzo is an incredibly popular staple in Mediterranean and Middle Eastern cuisines, among others. While it is usually made with semolina flour or durham wheat, you can actually find a gluten free version made of corn and rice! This may surprise people since the name of this delicious pasta even comes from the Italian word for barley.
Frequently used in salads or soup, orzo is pretty versatile. In my chicken orzo bowl recipe, it acts as a satisfying carb source that pairs perfectly with the chicken and asparagus. The dressing is what really binds everything together into a cohesive meal.
Why you must try this healthy chicken orzo bowl
If you are looking for a healthy dinner or lunch idea, here you go! This isn’t your typical chicken and veggie dish. The chicken is marinated in seasoning, fresh herbs, and a whole egg before baking. The asparagus is sauteed in aromatic garlic and shallot, both of which completely enhance the natural earthy flavors. Finally, a honey shallot dressing tops it all off to pull all of these elements together. You would never guess that this meal is as healthy as it is, especially being both gluten and dairy free!
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Healthy Chicken Orzo Bowl
Ingredients
For the Chicken
- 2 chicken breasts
- 1 egg
- 1 tbsp garlic powder
- 1 tsp fresh thyme
- ½ tsp oregano
- salt & pepper
- gluten free orzo
For the Dressing
- ½ shallot chopped
- ¼ cup olive oil
- 2 tbsp honey
- 2 tbsp dijon mustard
- juice from ½ of a lemon
- 1 tsp oregano
- salt & pepper
For the Asparagus
- 2 servings of asparagus
- ½ shallot
- 2 tbsp olive oil
- 2 cloves garlic
Instructions
- Marinate your chicken for at least 1 hour before cooking. In a bowl, crack an egg, whisk it, and add the chicken. Season evenly. Keep in the fridge until it's time to get started.
- After marinating the chicken, preheat the oven to 400℉. Put the chicken into a baking pan and bake for about 25 minutes, or until internal temperature reaches 165℉.
- In a pan, sautee half of the shallot with 2 tbsp of olive oil until shallot is translucent and aromatic. Set this aside to let cool for dressing.
Prepare the orzo
- Once the chicken has about 15 minutes left to cook, start preparing the orzo according to the instructions. This usually takes 11 minutes. Coat gently with olive oil when done cooking.
Cook the asparagus
- Add olive oil, garlic, and the other half of the shallot to a pan and cook on medium until aromatic. Add in the asparagus, salt, and pepper. Sautee until asparagus is slightly tender, but still vibrant green.
Make dressing
- In a small bowl, add the cooled shallot and oil, plus 2 more tablespoons of olive oil. Add honey, lemon juice, dijon, salt, pepper, and oregano. Whisk well.
Put everything together
- Add your orzo to a bowl and top with chicken and asparagus. Coat the bowl in the dressing and serve!
