Quick Chicken & Vegetable Risoni

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Are you looking for a quick and easy dinner that tastes like risotto but takes less time? This Quick Chicken & Vegetable Risoni recipe is perfect for you! In just 20 minutes, you can make a creamy, one-pot meal that’s full of flavor and hidden veggies.

Risoni, also known as orzo, is a small pasta that cooks up fast and soaks up all the yummy flavors in this dish. You’ll love how the juicy chicken, creamy parmesan sauce, and colorful veggies come together in this simple recipe. It’s a great way to feed your family a tasty meal without spending hours in the kitchen.

Exact Ingredients List

Here’s what you’ll need to make this tasty chicken and vegetable risoni:

• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1/2 onion, diced
• 250g / 8oz chicken thigh or breast, cut into bite-size pieces
• 2 1/2 cups frozen diced vegetables (mix of carrots, peas, corn, peppers)
• 1 1/2 cups orzo / risoni, uncooked
• 1 1/2 tbsp flour
• 2 1/4 cups milk (any fat %)
• 2 cups low-sodium chicken or vegetable broth
• 3 cups baby spinach, packed
• 3/4 cup parmesan cheese, finely grated
• 1/4 tsp salt
• 1/4 tsp black pepper

For serving, you can add:

• Extra parmesan cheese
• Chopped parsley or chives (optional)

This recipe serves 4-5 people and takes about 20 minutes to make. It’s a quick and easy one-pot meal that’s perfect for busy weeknights.

Instructions

Heat oil in a big pan over high heat. Pick a deep pan – about 2.5 inches deep. If you don’t have one, use a large pot instead.

Add garlic and onion to the hot oil. Cook for 1 minute. Toss in the chicken pieces and cook for 2 minutes until the outside is browned.

Now add your frozen veggies and flour. Stir well to mix in the flour. Don’t worry if the veggies are still frozen – that’s okay!

Pour in the uncooked orzo, stock, and milk. Give everything a good stir.

Bring the mix to a simmer. Turn down the heat so it’s bubbling gently. Cook for 7 minutes without a lid. Remember to stir now and then.

After 7 minutes, the orzo should be almost tender. The mix will still look soupy – that’s normal.

Add parmesan, spinach, salt, and pepper. Stir until the spinach wilts.

Your dish is ready! It should look like a loose risotto. The orzo will keep soaking up liquid, so serve it right away.

Top with parsley and extra parmesan if you like. Enjoy your quick and tasty meal!

Possible Substitutes List

Can’t find orzo or want to switch things up? No worries! Here are some tasty alternatives you can try in this recipe:

• Small pasta shapes: Try ditalini, stelline, or acini di pepe
• Rice-shaped pasta: Fideo or vermicelli broken into small pieces work well
• Couscous: A quick-cooking option that soaks up flavors nicely
• Quinoa: For a protein-packed, gluten-free twist
• Rice: Arborio or short-grain rice can give a similar creamy texture

Remember to adjust cooking times and liquid amounts as needed. These swaps might change the texture a bit, but they’ll still be yummy!

For the veggies, feel free to use fresh instead of frozen. Just chop them small and add a few minutes to the cooking time. No spinach? Try kale or Swiss chard instead.

If you’re out of chicken, give it a go with:

• Diced turkey
• Bite-sized pork
• Shrimp (add these later in the cooking process)
• Canned beans for a vegetarian version

Don’t have parmesan? Try:

• Pecorino Romano
• Grated cheddar
• Nutritional yeast for a dairy-free option

Get creative and make this dish your own!

How To Make It Diabetes-Friendly

To make this dish more diabetes-friendly, you can make a few easy changes. Use whole grain orzo instead of regular. This adds more fiber and slows down carb absorption.

Try these swaps:

• Replace half the orzo with cauliflower rice
• Use low-fat milk instead of full-fat
• Add extra veggies like zucchini or bell peppers

Watch your portion sizes too. Aim for 1 cup of the finished dish per serving. Pair it with a big side salad to fill up your plate without extra carbs.

For the chicken, stick to lean breast meat. Trim off any visible fat before cooking. This cuts down on unhealthy saturated fats.

You can lower the sodium by using no-salt-added broth and skipping the extra salt. Boost flavor with herbs like basil or oregano instead.

To reduce the carbs even more, try using spiralized zucchini noodles in place of some of the orzo. This adds volume and nutrients without spiking your blood sugar.