Syn Free One Pot Mediterranean Chicken Orzo | Slimming World

Autumn is here, but this Syn Free One Pot Mediterranean Chicken Orzo is one of those Slimming World dishes that reminds you of summer!

Syn Free one pot mediterranean chicken orzo | Slimming World-8

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.

Syn Free one pot mediterranean chicken orzo | Slimming World-16

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!

Syn Free One Pot Mediterranean Chicken Orzo-hpsw2018
One of our Instagram followers @hpsw2018 made this dish and loved it!

If you make this Syn Free One Pot Mediterranean Chicken Orzo recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

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.

Syn Free one pot mediterranean chicken orzo | Slimming World-6

We used a Le Creuset shallow casserole for this, but a friend of ours swears by the VonShef cast irons ones. They’re pretty damn good.

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…

what is allspice - pinch of nom - slimming world

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.

Frylight Find Out More

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!

Syn Free one pot mediterranean chicken orzo | Slimming World-6

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.

Syn Free One Pot Mediterranean Chicken Orzo

How do I make this Syn Free One Pot Mediterranean Chicken Orzo?

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 👍

Step 1

Coat the chicken thighs the paprika, ground allspice, turmeric and salt and leave for 10 mins. In the meantime chop the veg.

Step 1 - Syn Free One Pot Mediterranean Chicken Orzo | Slimming World

Step 2

Spray a large pan with some Frylight and heat gently.

Step 3

Cook the chicken until they start to brown. Turn them over and brow the other sides
Set the chicken aside.

Step 3 - Syn Free One Pot Mediterranean Chicken Orzo | Slimming World

Step 4

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.

Step 4 - Syn Free One Pot Mediterranean Chicken Orzo | Slimming World

Step 5

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.

Step 5 - Syn Free one pot mediterranean chicken orzo | Slimming World

Step 6

Carefully remove the pan from the oven, add the orzo (make sure to mix it all in!), parsley and the rest of the stock.

Step 6 - Syn Free one pot mediterranean chicken orzo | Slimming World

Stir, and return to the oven for 20 mins – with the lid off!!!

Syn Free one pot mediterranean chicken orzo | Slimming World-6

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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Come join our Facebook group! We have over 200,000 members, who want to help you! You wouldn’t want to miss out on the fun would you?

Facebook - Syn Free One Pot Mediterranean Chicken Orzo | Slimming World

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Syn Free One Pot Mediterranean Chicken Orzo

Votes: 40
Rating: 4.25
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

portion 15 minutes 50 minutes

Calories

Weight Watchers

Slimming World 

547kcal 9

Smart Points (Flex/Freestyle)

Zero

Syns

Per portion Per portion Per portion
Suitable For Freezing icon
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

INSTRUCTIONS
  1. Coat the chicken thighs the paprika, ground allspice, turmeric and salt and leave for 10 mins. In the meantime chop the veg
  2. Spray a large pan with some Frylight and heat gently
  3. Cook the chicken until they start to brown. Turn them over and brow the other sides
  4. Set the chicken aside
  5. 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
  6. 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
  7. Carefully remove the pan from the oven, add the orzo, parsley and the rest of the stock, stir, and return to the oven for 20 mins - with the lid off!!!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

RECIPE NOTES

We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.

IMPORTANT INFORMATION

Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
123 Comments
    1. Thanks, Manoir! Glad you enjoyed it.
      Would you mind rating the recipe on the website? We would be super grateful!!
      Thanks very much. 🙂

    1. Hi Sharon,

      The cooking times would vary in a slow cooker, and it wouldn’t get that lovely golden top. It’s probably best to stick to the original method, though could be made in advance and reheated thoroughly 😊

  1. Advice please, I really can not stand mushrooms or whole / solid tomatoes only passatta. Are there any swaps I could make to this recipe?

    1. Hi Bianca,

      You can leave them out – perhaps replace with some peppers instead. You may need a little extra stock to compensate 😊

  2. 6 whole garlic cloves seems a lot to me. Is this dish very garlicky? I plan on making it tonight and would need my children to eat it.

    Thank you

    1. Hi Louise
      As the garlic cloves are added whole, rather than chopped or sliced, they give the dish a pretty mellow garlic flavour. You could remove the garlic cloves from the portions you dish up to your children if necessary, as they’re pretty easy to pick out. Hope that helps.

  3. Thank you so much for this recipe. Made this tonight for the first time. So quick to prepare, and so full of flavour. Absolutely love it. My 87 year old mother in law, who doesn’t eat very much at all, said “I really like this stuff underneath the chicken”, and had a second helping. High praise indeed!

    1. Hi Karen
      Thanks for getting in touch!
      So pleased that you all enjoyed the recipe! (What can we say, your mother in law has excellent taste! 😉 )

    1. Hi Charlotte
      Yes, add the orzo straight from the packet. It will cook in the stock, be ready to add more stock or hot water as necessary. Hope this helps.

  4. Hi there just after some advice please I’ve bought the all spice the exact one as the pic it smells really heavy with clove just like 5 spice just wondering if its supposed to be this way?

    1. Hi Clare
      Allspice seeds, which are ground to make Allspice seasoning, have quite a complex flavour of many different spices including cloves, nutmeg, cinnamon and pepper. It gives the dish a warm and earthy aroma. 🙂

  5. I did this last night and thought it was absolutely delicious but my husband wasn’t keen on the allspice as it smells a bit like cloves. Is there a different spice I can use or would it work to leave it out? Thanks

    1. Hi Hannah
      Allspice seeds, which are ground to make Allspice seasoning, have quite a complex flavour of many different spices including cloves, nutmeg, cinnamon and pepper.
      Perhaps you could make your own spice mix, using less of the flavours you’re not so keen on. Hope this helps.

    1. Hi Lynne
      The parsley is added towards the end of cooking time, so you could use any form of parsley if you can’t get flat leaf. 🙂

  6. This looks absolutely amazing. And perfect for the beginning of Spring (which it is in Australia) – bright and colourful like Spring, but with a ‘comfort food’ factor. Can’t wait to try it.

    1. Hi Kelly
      Thanks for getting in touch. We’re just heading into Autumn here, but you’re so right about the ‘comfort food’ factor! We’ve had lots of really positive feedback about this dish. Hope you enjoy it!

    1. Hi Dianne
      We used bone-in, but you can use boneless chicken thighs in this dish. Just check to make sure they’re thoroughly cooked through.

  7. hi
    you say will be syn free if using stock pot. I thought stock cubes were syn free? also in your ingredients you have stock cube?

    1. Hi Carole
      The blurb says that IF you choose a stock pot instead of a stock cube, make sure you choose a Syn-free stock pot. (There are some, e.g. gravy pots, that are Synned.) Hope that makes sense.

  8. Hi,
    Firstly thanks for your fantastic recipes.

    I am in the process of purchasing a cast iron pot. Having never had one do you prefer enamel coated or just cast iron. Do either affect flavours?.
    Tia.

    Maureen.

    1. Hi Maureen
      Kay and Kate use the Le Creuset casserole, which is enamelled. As mentioned in the article, the cast iron ones are pretty good, too. I bought an enamelled lidded casserole from Sainsburys, which works well. It really comes down to personal choice and budget!

    1. Hi Sue
      Thanks for getting in touch. So glad you enjoyed it. Would you mind rating the recipe and leave a little comment on the site? We’d be super super grateful!! x

  9. 1st attempt at this tonight and was a pleasure to make… the smell alone was warming and the taste exceptional… def. will be having this again, a very satisfying dish and the husband throughly enjoyed it… top top marks 🙂 and thank you…

    1. Hi Michelle
      The pasta element of this dish probably wouldn’t defrost/reheat too well, as the pasta would go very mushy. Hope that helps.

  10. I just bought a cast iron flat round dish with lid from Sainsbury’s as half price at £22.50. It’s fab. They do a large and small casserole dish too half price at the moment 😀

    1. Hi Helen
      That’s a great bargain! I picked up my cast iron lidded casserole for half price a couple of years back, when Sainsburys did the same offer. They’re lovely, aren’t they!

  11. Hi found you recently on Facebook and after looking at all the yummy pics I tried this tonight. I absolutely hate pasta, but this was delicious. Can’t wait to try other recipes. So disheartening thinking of what to cook every night 😒

    1. Hi Fiona
      You can add a little additional stock or boiling water in that last 20 mins of oven cooking. If you check after 10-15 mins, you can add extra liquid for the last 5 minutes or so.

  12. Would like to try this recipe st the weekend but my guests have gluten free diets. If I were to make it with rice what type should I use and would the timings be similar? Thanks.

    1. Hi Bev
      Several people have been in touch and told us that they’ve used rice and been successful. I would think long grain or basmati rice would work. You’ll need to keep an eye on the amount of liquid absorbed. If you check it halfway through the final cook time in the oven, you could maybe have some stock or boiling water ready to add, if necessary.

    1. Hi Natalie
      Several members of the Facebook group have made this recipe with rice instead of Orzo. You may need to add a little more stock or boiling water to stop the dish from getting too dry.

  13. I made this for our supper this evening. It did not look like your picture!!! However it tasted great. I will make it again, but will tweak the spices more to our tastebuds.

    1. Hi Lisa
      Several members of the Facebook group have made this recipe with rice instead of Orzo. You may need to add a little more stock or boiling water to stop the dish from getting too dry.

  14. What else would you serve with this as a side dish. Going to make this evening but I feel it needs something on the side. Thankyou

    1. Hi Abie
      If you go to the recipe card towards the bottom of the page, you can change the number of servings and the quantities of each ingredient will change for you. 🙂

    1. Hi Susan
      The cooking times would vary in a PKP cooker, and it wouldn’t get that lovely golden top. It’s probably best to stick to the original method, though could be made in advance and reheated thoroughly.

    2. Hiya,

      My husband made this dish for tea last night and we all loved it! Never even heard of Orzo before, it’s Gorgeous!

      Thanks so much for another amazingly tasty and fab recipe!

      Love this website so much! Thanks again 🙂

  15. I made this last night and I have to say that it was absolutely delicious. Not too complicated to make and even my partner, who is the fussiest eater i have ever known liked it! Will definitely be making it again

    1. Hi Sheralyn
      So glad you enjoyed it! Would you mind rating the recipe and leave a little comment on the site? We would be very grateful!! x

  16. Hi – can you suggest a gluten free alternative to Orzo that would work with the receipe? My daughter would love this but she’s coeliac. Thank you.

    1. Hi Sandra
      We’ve had members in the Facebook group who’ve made this dish using rice. Just have a bit of extra stock on standby to add during cooking time, as the rice may absorb slightly more liquid. 🙂

  17. Aw man, this is THE most delicious thing ever. A hit with the whole family, easy to make and full of flavour. Definitely a keeper!

    1. Hi Harriet
      You can use any stock cubes – all are listed as free in the food optimising handbook, so it’s just down to personal preference. 🙂

  18. Another wonderful recipient from PON. I didn’t use as much all spice as recommended as I’m not keen but I added sweet and smoked paprika plus yellow peppers. The orzo was tender and had soaked up all the flavours. Really enjoyed it. Will post a pic on Twitter

  19. Making this today. I think I have read somewhere about the oven temperatures that you use, but can’t remember where. Are your temp for fan ovens or standard ovens?

    Thanks.

  20. Made this last night. I did enjoy it, but won’t make it again with the allspice as not keen on it. Will try again and experiment with other spices/flavourings more to my taste. A great all in one dish though!

    1. Hi Susan
      Our recipes are a great guide, but it’s even better when you feel confident to adapt them to suit your tastes too! 🙂
      Thanks for getting in touch.

    1. The cooking times would vary in a PKP cooker, and it wouldn’t get that lovely golden top. It’s probably best to stick to the original method, though could be made in advance and reheated thoroughly.

  21. Hi there, do u think you could substitute the Chicken Thighs for Breasts? Don’t really like thigh meat🤦🏼‍♀️
    Thank u in advance

  22. Stunning recipe just amazing followed it to the letter and it turned out the most tasty meals I have ever made and I could not believe it was sun free. Thank,you

  23. Yet another ‘Pinch of Nom’ delight. We loved it, my first foray into Orzo and girls it will not be my last.
    Thank you for your amazing recipes, my repertoire is expanding but my waistline is not,thanks to you!
    Best regards
    Mon x❤️

  24. Hi, just finding my way round for the first time….fab site. I’m not very good with this cooking malarky but looks easy enough even for me so going to try this recipe tomorrow, Would it be ok to cook in a pyrex dish?

    1. Hi Julia
      Once you’ve completed the stages that need to be done on the hob, you could transfer from a pan to a pyrex dish to cook in the oven. 🙂

  25. Hi, I’m going to make this for tea tonight, but for four people (2 adults and two older boys). I’m going to use four chicken breasts instead of the thighs, leave the other ingredients the same, but wondered if I’d need more orzo? (Then growing, skinny boys will be having French stick with theirs!). If I should add more orzo, any idea how much and if I need extra liquid please. Thank you. x

    1. Hi Jo
      If you scroll to the recipe card and change the number of servings, the quantities of each ingredient will be recalculated for you! 🙂

  26. Hi, many thanks for the recipe. I was planning on making this tonight, but don’t have a casserole dish that can go in the oven. Can I use a pot initially and transfer into a Pyrex to cook in the oven do you think? Many thanks!

    1. Hi Kate
      You add the orzo straight from the packet. It will cook in the stock, be ready to add more stock or hot water if necessary, just to keep everything moist. Hope this helps 🙂

  27. What a fantastic menu made a smaller portion pleased I did else I would have eaten more. Made two meals ideal for me being on my own. So tasty never had orzo before going to see if I can make a pudding with it scrummy.

    1. Hi Sam
      We use chicken thighs in this recipe to stop the chicken drying out and overcooking. Diced chicken would probably overcook and become tough.

  28. I couldnt find orzo in asda so bought vermicelli pasta should I use this or would I be better off substituing it with risotto rice/

    1. Hi Carol
      We’ve had feedback from group members who’ve used rice to make this recipe, but you may find you need keep an eye and add more liquid if necessary. 🙂

  29. Made this twice in 2 weeks, absolutely delicious! A big hit with all the family. We had a salad with it (cherry tomatoes, red onion, gherkin, beetroot and carrot) Thank you for the recipe – look forward to trying out some others from the site.

  30. Hi, I am making this for tea tonight and wondering if I can replace the orzo with risotto rice? If so how would I need to adjust cooking times? Thanks

    1. Hi Ashleigh
      You can use rice, other people have told us they’ve made it using basmati, rather than orzo pasta. You’ll need to have some extra stock on standby, as the rice may absorb more liquid and you don’t want it to dry out. You’d need to be guided by the cooking times on the rice packet. 🙂

  31. Hiya
    Wondered if this could be prepared / made earlier in the day and just put back in the oven for the last 20 mins, in the evening or would I need to add more water etc?

    1. Hi Nikki
      You may need to add more water or stock if you wanted to try doing it this way. Please let us know how you get on. 🙂

    1. Hi Lauren
      You could cook in a pan then transfer to a casserole dish if it’s easier. If you want to cook on the hob, you’ll need to add more stock, otherwise everything will dry out. 🙂

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