Healthy Senior Recipe: Caramelized Tomato and Orzo Chicken Stew

Healthy Recipe: Caramelized Tomato and Orzo Chicken Stew

Serves 4–6

This hearty one-pot meal layers Mediterranean flavors for a nutrient-dense dish that’s both comforting and light. Pair with a simple green salad and a slice of crusty bread for a balanced meal.

Ingredients

• 3 tablespoons extra-virgin olive oil, plus more for serving

• 1 (6-ounce) can tomato paste

• 4–5 garlic cloves, finely chopped

• 1 tablespoon sweet paprika

• 2 teaspoons dried mint or oregano

• 1½ pounds boneless, skinless chicken thighs, halved

• Salt and freshly ground black pepper

• 1 cup orzo pasta

• Juice of 1 lemon

• Greek yogurt, fresh mint or parsley leaves, and Aleppo pepper or red pepper flakes for garnish (optional)

Instructions

1. In a large saucepan, heat olive oil, tomato paste, and garlic over medium heat. Stir constantly until the tomato paste darkens several shades — almost beginning to burn — to develop deep caramelized flavor.

2. Add paprika and dried mint or oregano; stir just until fragrant. Add the chicken, 7 cups of water, and 1½ teaspoons of salt. Simmer uncovered for 15–20 minutes, until the chicken is tender and fully cooked. Remove the chicken to a bowl.

3. Add the orzo to the pan and cook until al dente, about 10 minutes. Add more water if you prefer a soupier consistency.

4. Shred the chicken while the orzo cooks. When orzo is done, return the shredded chicken to the pot and stir in the lemon juice. Season with salt and pepper to taste.

5. Ladle into bowls and top with a drizzle of olive oil, a dollop of Greek yogurt, fresh herbs, and a sprinkle of Aleppo or red pepper flakes, if desired.

Why Seniors Love This Recipe

• Protein-Rich & Easy to Digest:Chicken thighs are tender and gentle on digestion while providing essential protein for muscle health.

• Heart-Healthy Fats:Olive oil and herbs bring Mediterranean benefits for cardiovascular wellness.

• Bright & Flavorful:Lemon and mint add zest without extra salt, perfect for seniors watching sodium intake.