Yields 4 servings; per serving 200 calories, 7 g fat (0.5 g saturated fat), 21 g protein, 10 g carbohydrate, 2 g fiber, 800 mg sodium

1 Tbsp olive oil
1 medium leek, halved lengthwise, sliced crosswise 1/2″ thick
1 celery stalk, sliced crosswise 1/2-inch thick
12 ounces skinless, boneless skinless chicken breasts
6 cups low-sodium chicken broth
Freshly ground pepper
1/2 cup whole-wheat orzo pasta
1/4 cup chopped fresh dill or 2 Tbsp dried dill
Lemon halves

  1. Heat oil in a large heavy pot over medium heat. Add leek and celery and cook, stirring often, until vegetables are soft, 5-8 minutes. Add chicken and broth; season with salt and pepper. Bring to a boil, cover, reduce heat, and simmer until chicken is cooked through, 15-20 minutes. Transfer chicken to a plate. Let cool, then shred chicken into bite-size pieces.
  2. Meanwhile, return broth to a boil. Add orzo and cook until al dente, 8-10 minutes.
  3. Remove pot from heat. Stir in chicken and dill. Serve with lemon halves for squeezing over.