Autumn is here, but this Syn Free One Pot Mediterranean Chicken Orzo is one of those Slimming World dishes that reminds you of summer!
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍
This Syn Free One Pot Mediterranean Chicken Orzo is also ridiculously easy to make.
It takes about 10 minutes to prep, and you just throw it in the pan and then in the oven.
In case you’re wondering, this isn’t rice. Yes it looks like it, but orzo is actually a type of pasta.
The best thing? Pasta is a Slimming World Free Food, which means you can eat this without a worry in the world.
Some of you love this Syn Free One Pot Mediterranean Chicken Orzo recipe!
What Do I need to make this Syn Free One Pot Mediterranean Chicken Orzo?
First and foremost you need a sturdy casserole pot.
We use ours at least once a week, and cook everything in it from stir fry’s to one pot dishes like this Syn Free One Pot Mediterranean Chicken Orzo.
Next you need ALLSPICE.
Not mixed spice, ALLSPICE! It’s nothing like mixed spice – and really shouldn’t be substituted as such!
This is what Allspice looks like…
If you don’t have any Allspice, I urge you to get some. It’s amazing paired with rosemary and thyme.
You also need to use some Frylight if you’re going to keep it Syn free!
Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free.
The Sunflower or Olive Oil flavours are ideal for this Syn Free One Pot Mediterranean Chicken Orzo recipe.
You also need some Orzo! you can find it in the pasta aisle in your local supermarket. It’s cheap, inexpensive and is fab in soups and salads!
How many Syns are in this Syn Free One Pot Mediterranean Chicken Orzo?
This Syn Free One Pot Mediterranean Chicken Orzo is Syn free providing you do the following;
- Take the skin off the chicken thighs before you cook them.
- Use a spray oil like Frylight which is Syn free.
- If you add a stock pot instead of a stock cube, make sure that you use a Syn free one.
How do I make this Syn Free One Pot Mediterranean Chicken Orzo?
Coat the chicken thighs the paprika, ground allspice, turmeric and salt and leave for 10 mins. In the meantime chop the veg.
Spray a large pan with some Frylight and heat gently.
Cook the chicken until they start to brown. Turn them over and brow the other sides
Set the chicken aside.
Add a few more sprays of Frylight to the pan, then fry off the onion, carrot, celery, garlic and mushrooms until the onion is soft. Add the tomatoes, lemon juice, 100ml of the chicken stock.
Return the chicken back to the pan and place in the oven with a lid on (or covered with foil) for 30 mins at 180C.
Carefully remove the pan from the oven, add the orzo (make sure to mix it all in!), parsley and the rest of the stock.
Stir, and return to the oven for 20 mins – with the lid off!!!
Can I freeze this Syn Free One Pot Mediterranean Chicken Orzo?
Yes you can, but as always, please make sure you freeze it as soon it’s cooled, and make sure it’s piping hot all the way through after re-heating.
Looking for some more pasta ideas?
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