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Protein-rich Mediterranean-style chicken and orzo dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cretan chicken with orzo (300 g) has 435 calories. That works out to 145 calories per 100 g. It contains 51.3 g of carbs, 34.5 g of protein, 10.8 g of fat and 3.3 g of fiber. Its 46.5 µg of Selenium covers 85% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 300 g
435
KCAL / 300G
Carbs
51.3g
· 19% DV
Protein
34.5g
· 69% DV
Fat
10.8g
· 14% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 31% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 435 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 660 mg | 29% |
| Total carbohydrate | 51.3 g | 19% |
| Fiber | 3.3 g | 12% |
| Protein | 34.5 g | 69% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 435 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 cup (small) | 180 g | 261 kcal |
| 1 piece (large) | 180 g | 261 kcal |
| 1 cup (medium) | 250 g | 363 kcal |
| 1 pack (medium) | 350 g | 508 kcal |
| 1 serving (large) | 400 g | 580 kcal |
| 1 serving (extra large) | 500 g | 725 kcal |
Calculated from 145 calories per 100 g.
Cretan chicken with orzo is a Mediterranean-style dish of chicken simmered with orzo, often with tomato, onion, olive oil, and herbs. The pasta cooks in the same pot, absorbing the savory cooking liquid as it softens.
Brown chicken and soften onion in a pot, then add tomato, herbs, and liquid to cook the chicken. Stir in the orzo near the end and simmer until tender, adding liquid as needed so the pasta does not dry out.
Orzo is pasta, not rice, despite its rice-like shape. In Cretan chicken with orzo, these small pieces of pasta simmer with the chicken and soak up the sauce; use orzo rather than rice for the classic texture.
Yes, Cretan chicken with orzo can be baked in an oven-safe dish. Add enough hot stock or water to cook the pasta, cover the dish for most of the cooking time, and check that the chicken is fully cooked before serving.
Cretan chicken with orzo is often seasoned with oregano, black pepper, and sometimes bay leaf. Parsley or a little lemon can brighten the finished dish; recipes vary, so these are options rather than a fixed list of traditional ingredients.
Serve Cretan chicken with orzo with a crisp green salad, cooked vegetables, or plain yogurt. Since the dish already includes pasta, lighter sides complement it without making the meal feel overly heavy.
Yes, Cretan chicken with orzo is well suited to one-pot cooking. Cook the chicken and sauce first, then add the orzo and enough liquid; stir occasionally so the pasta cooks evenly and does not stick to the bottom.
Boneless chicken thighs stay juicy and work especially well in Cretan chicken with orzo, while breast cooks faster and has a leaner texture. Bone-in pieces also work, but allow extra cooking time before adding the orzo.
Cretan chicken with orzo keeps for about 3–4 days in the refrigerator in a covered container. The orzo will absorb more sauce as it sits, so add a splash of water or stock when reheating and heat the dish thoroughly.
You can use rice, but the result will no longer have the pasta texture of Cretan chicken with orzo. Rice absorbs liquid and cooks differently, so adjust the amount of liquid and cooking time according to the rice you choose.
Vitamins
B3
12.9mg · 81% DV
B6
0.9mg · 53% DV
B5
1.65mg · 33% DV
B2
0.3mg · 23% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
354mg · 51% DV
Copper
0.33mg · 37% DV
Manganese
0.84mg · 37% DV
Sodium
660mg · 29% DV
Potassium ⭐
555mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 435 calories in 1 serving (medium) (300 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cretan chicken with orzo brings chicken together with small, rice-shaped pasta in a Mediterranean-inspired one-pot dish. It takes its cue from the flavours associated with Crete, while home versions can vary; vegetables, herbs and olive oil may be added alongside the main ingredients.
The chicken turns tender as the orzo cooks in the savoury juices, making a comforting meal with a soft, slightly chewy texture. It works well as a family lunch or supper, served with a green salad or simply with crusty bread. Chicken makes it a protein-rich choice, while the orzo supplies much of its carbohydrate. For a lighter plate, use olive oil sparingly and add extra vegetables or salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.95g
MONOUNSATURATED
5.1g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.