Grilled Chicken with Creamy Orzo, Broccoli & Tahini Sauce
This dish brings together everything you love about Mediterranean comfort: juicy grilled chicken, al dente orzo, and a luscious, plant-based tahini sauce instead of cream. It’s brightened with lemon, balanced with garlic, and packed with protein, fiber, and flavor — perfect for a healthy weeknight dinner or meal prep favorite.
⏳Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Ingredients
For the Grilled Chicken:
2 medium chicken breasts (or thighs, boneless & skinless)
1½ tablespoons extra virgin olive oil
1 teaspoon lemon juice
½ teaspoon garlic powder
½ teaspoon paprika
½ teaspoon dried oregano
Salt and black pepper, to taste
For the Creamy Orzo:
1 cup orzo pasta
1½ cups low-sodium chicken broth (or water)
1 tablespoon olive oil
1½ cups broccoli florets, cut into small pieces
1 clove garlic, minced
Salt and pepper to taste
For the Tahini Sauce:
2 tablespoons tahini (sesame paste)
1 tablespoon lemon juice
1 tablespoon Greek yogurt (optional, for extra creaminess)
1 tablespoon warm water, or more as needed
½ teaspoon honey or maple syrup
¼ teaspoon garlic powder
Salt to taste
Garnish (optional):
Fresh parsley or mint, chopped
A sprinkle of toasted sesame seeds
A drizzle of olive oil
Instructions
1. Marinate the Chicken
In a bowl, mix olive oil, lemon juice, garlic powder, paprika, oregano, salt, and pepper.
Add chicken and coat evenly. Let marinate for 15–30 minutes (or up to 4 hours refrigerated).
2. Grill the Chicken
Heat a grill pan or outdoor grill over medium-high heat.
Grill chicken for 5–6 minutes per side, until golden and cooked through (internal temp: 165°F / 74°C).
Transfer to a plate and let rest before slicing.
3. Cook the Orzo & Broccoli
In a saucepan, heat olive oil (or butter) over medium heat.
Add garlic and sauté for 30 seconds until fragrant.
Add orzo and stir to lightly toast for 1 minute.
Pour in broth, bring to a boil, then reduce heat to low.
Cook uncovered for 8–10 minutes, stirring occasionally.
When 3 minutes remain, add broccoli florets.
Continue cooking until orzo is tender and most liquid is absorbed.
Season with salt and pepper.
4. Make the Tahini Sauce
In a small bowl, whisk together tahini, lemon juice, yogurt (if using), warm water, honey, garlic powder, and salt.
Adjust consistency — it should be smooth and pourable. Add a little more water if too thick.
5. Assemble the Dish
Spoon creamy orzo and broccoli onto plates.
Top with sliced grilled chicken.
Drizzle generously with tahini sauce.
Garnish with parsley, sesame seeds, or a drizzle of olive oil.
Tips & Variations
Add more veggies: Roasted zucchini, spinach, or cherry tomatoes work beautifully.
For extra flavor: Mix a spoonful of feta or parmesan into the orzo.
Make it vegan: Swap chicken for grilled tofu or chickpeas and use plant-based yogurt.
Meal prep tip: Store orzo, chicken, and tahini sauce separately; assemble before serving.
❓ Frequently asked questions FAQs
Q: Can I use another grain instead of orzo?
Yes — try quinoa, couscous, or short pasta like ditalini.
Q: Can I make the tahini sauce ahead?
Absolutely. It keeps for up to 5 days in the fridge; just whisk before using.
Q: What if I don’t have a grill?
Pan-sear the chicken in a skillet for 5–6 minutes per side instead.
Nutritional Information
Calories: 540 kcal
Protein: 38 g
Fat: 24 g
Carbohydrates: 38 g
Fiber: 5 g
Sugar: 3 g