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Hi Reader,

Have you heard of “dump and bake” recipes?

Neither had I until this year. I’m pretty sure it’s one of those terms social media invented for recipes where you basically dump everything into one dish and let the oven do the work.

The big upside is very little washing up. Or at least there shouldn’t be if you’re following the concept properly!

I love this style of cooking because it’s quick, easy and realistic for busy weekdays. My nutrition clients love meals like this too because, realistically, most of us don’t have time for elaborate cooking during the week.

And really, plenty of us have been making “dump and bake” recipes for years. We just called them one-pot meals, tray bakes or one-pan dinners instead.

Anyway, this lemon chicken orzo is my current favorite because everything goes into the dish together and comes out together, including the vegetables. There’s no remembering halfway through that you still need to cook the broccoli or make a side.

You end up with protein, carbs and vegetables all in one dish, which is exactly my kind of weeknight dinner.

🥣 THIS WEEK'S RECIPE ​Lemon Chicken Orzo Pasta Bake​

The chicken marinates in Greek yogurt, lemon zest, herbs and spices, which helps keep it really tender and gives it loads of flavor.

Then the dry orzo, broccoli and water go straight into the same dish. No boiling the pasta separately and no extra pot needed.

Hope your week is full of good food and good rest 🤍

P.S. If you make any of my recipes, I'd love it if you would leave a star rating ⭐️ on my website. It helps my small business and our community so much!

Stay happy & healthy! -Maria, Registered Dietitian x

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