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Cretan chicken with orzo Calories

Protein-rich Mediterranean-style chicken and orzo dish

CALORIES · 100 G

145kcal

GI

55medium

POTASSIUM · 100 G

185mg

FIBER · 100 G

1.1g

Quick answer

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.

Cretan chicken with orzo Nutrition Facts

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%

Cretan chicken with orzo nutrition facts table · 1 serving (medium) (300 g)

NutrientAmount% DV
Calories435 kcal
Total fat10.8 g14%
Saturated fat1.95 g10%
Trans fat0.03 g
Sodium660 mg29%
Total carbohydrate51.3 g19%
Fiber3.3 g12%
Protein34.5 g69%

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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How Many Calories in 1 Serving of Cretan chicken with orzo?

ServingAmountCalories
1 serving (medium)300 g435 kcal
100 g100 g145 kcal
1 piece (small)120 g174 kcal
1 cup (small)180 g261 kcal
1 piece (large)180 g261 kcal
1 cup (medium)250 g363 kcal
1 pack (medium)350 g508 kcal
1 serving (large)400 g580 kcal
1 serving (extra large)500 g725 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Cretan chicken with orzo

What is Cretan chicken with orzo?

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.

How do you make Cretan chicken with orzo?

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.

Is orzo in Cretan chicken with orzo rice or pasta?

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.

Can you bake Cretan chicken with orzo in the oven?

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.

What herbs go in Cretan chicken with orzo?

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.

What should you serve with Cretan chicken with orzo?

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.

Can you make Cretan chicken with orzo in one pot?

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.

Which chicken cut is best for Cretan chicken with orzo?

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.

How long does Cretan chicken with orzo keep in the fridge?

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.

Can you use rice instead of orzo in Cretan chicken with orzo?

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.

Cretan chicken with orzo Vitamins & Minerals

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

Cretan chicken with orzo Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

27
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cretan chicken with orzo

To burn the 435 calories in 1 serving (medium) (300 g):

🚶

108min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

51min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Cretan chicken with orzo?

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.

How Nutritious Is Cretan chicken with orzo?

Nutrient density

Medium

58/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

48/ 100

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.

Is Cretan chicken with orzo Processed?

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.

Does Cretan chicken with orzo Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Cretan chicken with orzo Good For?

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

Cretan chicken with orzo Fat Profile

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.