Greek tomato chicken with lemon basil orzo

I love to cook this kind of chicken for friends and family as I can make it ahead of time and just reheat while the orzo cooks, before serving. You can also prep the basil lemon butter a day or two ahead, store in the fridge and quickly stir into the cooked orzo at the last minute. I like to serve this dish with a leafy green salad and lemon dressing. This recipe also makes a great mid-week dinner as it's quick to prep and goes down well with everyone. It's so full of flavour with minimal ingredients and effort, just browning the chicken and slow cooking the onions makes a lovely rich sauce that tastes like you've spent hours on it! 

I've added some creamy cannellini beans for extra fibre, plant protein and lots of vitamins and minerals. Cannellini contain vitamin B9 (folate) for DNA synthesis and repair, K for blood clotting and bone strength, plus antioxidant vitamin E to mop up free radicals and reduce oxidative stress. They also provide minerals such as copper, iron, potassium and phosphorus. Copper is needed for iron absorption and the formation of red blood cells, so both these mineral may be important for energy levels, while vitamin K and phosporus are associated with bone strength and density. BUT if you just don't like beans you can leave them, there's plenty of nutrients in this meal without them! It's high in lean protein from the chicken and vitamin C and folate in the onions, plus healthy fats in the olive oil. Alternatively you could replace cannellini with chickpeas, or even a tin of lentils. If you're using beans or chickpeas, I really recommend the Bold Bean Co range - they have a lovely creamy texture and favour.

Ingredients

Serves 4 generously

• 8 chicken thighs 

• 1 large red onion

• 1 garlic clove

• 1 x 400g tinned tomatoes 

• ½ of a 570g jar @boldbeans cannellini beans or 1 x 400g tin

• Handful chopped parsley

• 1 tsp sea salt 

• 400g orzo

• 2 tbsp salted butter, room temp

• 15g basil, chopped roughly 

• Zest of ½ lemon

• Handful of toasted pumpkin seeds, optional 

  Method

• Heat a tablespoon of extra virgin olive oil in a large wide bottomed pan. 

• Fry the chicken in batches for around 5-7 mins a side until browned. Set aside on a plate. 

• Add the onions to the pan and fry gently for 10 minutes, then add the garlic and cook for a minute longer. 

• Next, put the chicken back in the pan, followed by the tomatoes and beans (if using Bold Beams, spoon them out from the jar; don’t dry to drain. If using a tin, add the beans plus half their water). 

• Simmer for 20 mins with the lid on and then remove for another 20 mins. 

• While the chicken is cooking, make the orzo. Place the pasta in a saucepan of boiling salty water. Simmer for 5-7 mins (check packet instructions). 

• Mash the lemon, basil, and a pinch of salt into the butter. 

• Drain the pasta thoroughly, stir in the lemon butter, and mix well. 

• When the chicken is cooked top with crumbled feta and chopped parsley straight into the pan or when plated. 

• Serve with a crisp green salad and lemon dressing (a drizzle of olive oil, a squeeze of lemon juice, and sea salt).