High-Fiber Buffalo Chicken Orzo
This high-fiber buffalo chicken orzo turns the zesty, bold flavors of an appetizer favorite with into a hit meal of plant-based fiber and lean protein. We add chicken breast (or thighs) instead of wings in this recipe, and add cauliflower and beans to up the fiber content. It's made in one pan with easy-to-find ingredients, and has quickly become a family favorite.
Ingredients
- 1 tablespoon olive oil
- 1.5 lbs chicken breast (any amount between 1 lb - 2 lb should work)
- 2 teaspoon paprika
- 1 teaspoon ranch seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon kosher salt
- ½ white or yellow onion chopped
- 2 carrots chopped
- 2 celery stalks chopped
- 5 garlic cloves minced
- 1 head cauliflower chopped into small florets
- 1 15oz can white beans (cannellini, great northern, or navy), drained and rinsed
- 1 15oz can garbanzo beans, drained and rinsed
- 1 ½ cups orzo
- 2.5 cups chicken broth
- ⅓ cup buffalo wing sauce plus more for garnish
- 1 cup shredded mozzarella or cheddar
- Ranch dressing for garnish
- Chives for garnish
Instructions
- Cook the chicken. Season the cubed chicken with salt, ranch seasoning, paprika, garlic powder, and onion powder, then add it to a skillet over medium heat with oil. Allow to cook for 2-3 minutes on each side or until the chicken is cooked through. Remove from the pan and set aside on a plate. It's okay if the seasoning has left a crust in the pan.1 tablespoon olive oil, 1.5 lbs chicken breast, 2 teaspoon paprika, 1 teaspoon ranch seasoning, 1 teaspoon garlic powder, 1 teaspoon onion powder, ½ teaspoon kosher salt
- Prepare the cauliflower: Meanwhile, cut the cauliflower head in half. Cut the top part into florets. To the stems, chop it up finely to create a cauliflower rice. Keep the florets and rice separate. (Alternatively, you can buy precut florets and cauliflower rice separately).1 head cauliflower
- Sauté the aromatics. Add a splash of olive oil if needed to the same skillet, then stir in the onions, celery, and carrots and cook for 5 minutes until softened. Use a wooden spatula to scrape up any brown bits at the bottom, as the vegetables release moisture. Add the garlic to the vegetable mixture and cook for 2 more minutes until fragrant.½ white or yellow onion, 2 carrots, 2 celery stalks, 5 garlic cloves
- Steam the vegetables. Add the cauliflower florets and both types of beans to the pan, then cover with a lid for 5 minutes to allow them to soften (cook up to 5 minutes longer if you want the cauliflower extra soft).1 15oz can white beans (cannellini, great northern, or navy), drained and rinsed, 1 15oz can garbanzo beans, drained and rinsed
- Simmer the orzo. Add the cauliflower rice, orzo, chicken broth, buffalo sauce, and ½ teaspoon more of salt to the skillet and stir to combine. Bring the mixture to a boil, using the back of your spatula to ensure the orzo is submerged. Reduce to a simmer and cover for 10 minutes or until the orzo is tender and the liquid is absorbed. Remove from the heat and fold in the cheese.1 ½ cups orzo, 2.5 cups chicken broth, ⅓ cup buffalo wing sauce, 1 cup shredded mozzarella or cheddar
- Finish and garnish. Place the cooked chicken back on top of the orzo, then finish the dish by drizzling with extra buffalo sauce, ranch dressing, and a sprinkle of fresh chives.Ranch dressing, Chives
Nutrition
Calories: 512kcalCarbohydrates: 59gProtein: 44gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 89mgSodium: 2074mgPotassium: 1043mgFiber: 11gSugar: 5gVitamin A: 3905IUVitamin C: 52mgCalcium: 218mgIron: 4mg
Tried this recipe?Let us know how it was!