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One Pan Moroccan-Inspired Chicken with Orzo⏱ 40 min total
Recipes

One Pan Moroccan-Inspired Chicken with Orzo

Per 1 serving · 325 g · 18 ingredients

Calories
602
30%
of a 2,000 cal day
  • Protein
    32g
    21% of calories
  • Carbs
    40g
    27% of calories
  • Fat
    34g
    52% of calories
Portion

At a glance

One serving of One Pan Moroccan-Inspired Chicken with Orzo (325 g) has 602 calories, with 32 g of protein, 40 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (63% DV), Vitamin K (56% DV) and riboflavin (b2) (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 37% and 47% of the daily value.

Per 100 g
185cal
medium energy density
Protein per 100 cal
5.2g
Net carbs
37g
carbs minus fiber
Fiber
3g
2.2 g sugar

High in

20%+ of the daily value

  • Protein63%
  • Vitamin K56%
  • Riboflavin (B2)20%
  • Niacin51%
  • Vitamin B648%
  • Vitamin B1237%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin C10%
  • Vitamin E16%
  • Thiamine11%
  • Choline14%
  • Potassium10%

Watch

20%+ of the daily value

  • Sodium29%
  • Saturated fat37%
  • Cholesterol47%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 35 min
  1. 1

    Generously season both sides of the chicken thighs with salt and pepper.

  2. 2

    Heat half of the oil in a large nonstick skillet over medium-high heat until shimmering. Arrange thighs, smooth side down, in the skillet. Cook for 4 to 5 minutes until lightly browned, then flip and cook the other side for another 3 to 4 minutes. Transfer to a plate and set aside.

  3. 3

    Return skillet to medium heat and add remaining oil. Add chopped onion and garlic, sauté until fragrant and starting to soften, about 2 to 3 minutes, scraping up any leftover brown bits from the chicken. Add spices and stir until onions are fully coated.

  4. 4

    Add orzo and stir to coat with the spice mixture. Add chicken broth and bring to a simmer. Place chicken thighs back in the skillet in a single layer, nestling them into the orzo.

  5. 5

    Continue to cook, stirring occasionally to prevent sticking, for about 8 to 10 minutes until orzo is al dente and a thermometer inserted into the thickest part of the largest thigh reads 165°F.

  6. 6

    Stir in lemon juice, lemon zest, and sliced olives, then remove from heat.

  7. 7

    Serve warm, garnished with fresh chopped parsley.

Vitamins & minerals

Amounts for 1 serving (325 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A66 μg
7%
Vitamin C9 mg
10%
Vitamin D0.1 μg
1%
Vitamin E2 mg
16%
Vitamin K67 μg
56%
Thiamine0.1 mg
11%
Riboflavin (B2)0.3 mg
20%
Niacin8 mg
51%
Vitamin B61 mg
48%
Folate (B9)18 μg
5%
Vitamin B121 μg
37%
Pantothenic acid0.3 mg
7%
Choline77 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium50 mg
5%
Iron3 mg
39%
Potassium471 mg
10%
Magnesium38 mg
9%
Phosphorus262 mg
37%
Zinc2 mg
20%
Copper0.1 mg
14%
Manganese0.3 mg
13%
Selenium29 μg
54%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.3 g—
Alpha carotene3 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene373 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.3 μg—
Fructose0.2 g—
Galactose0 g—
Glucose3 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0.1 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats17 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol33 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.4 g—
Total omega 65 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 602 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 114min
    Walking (3.5 mph)
  • 72min
    Cycling (moderate)
  • 50min
    Running (6 mph)
  • 85min
    Swimming laps

Common questions

How many calories are in One Pan Moroccan-Inspired Chicken with Orzo?

One serving of One Pan Moroccan-Inspired Chicken with Orzo (1 serving) has 602 calories, which works out to 185 calories per 100 g. That is about 30% of a 2,000-calorie day.

Is One Pan Moroccan-Inspired Chicken with Orzo high in protein?

It provides a solid 32 g of protein per serving (63% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is One Pan Moroccan-Inspired Chicken with Orzo keto-friendly?

It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Pan Moroccan-Inspired Chicken with Orzo?

662 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in One Pan Moroccan-Inspired Chicken with Orzo?

2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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