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Chicken and Orzo Salad
This Chicken and Orzo Salad combines lean protein, whole grain pasta, and a bounty of fresh vegetables, dressed lightly with olive oil and lemon for a nutritious Mediterranean flair. It's a perfect balance of complex carbohydrates, vegetables, and high-quality protein, designed to be both fulfilling and heart-healthy.
30 min4 servingsmediterraneansalad
mediterranean
Nutrition Facts
Per serving
Calories563
% Daily Value*
Total Fat 24g31%
Saturated Fat 10g49%
Trans Fat 0g
Cholesterol 78mg26%
Sodium 1417mg62%
Total Carbohydrate 55g20%
Dietary Fiber 3g12%
Total Sugars 3g
Protein 30g61%
Calcium 201mg15%
Iron 2.3mg13%
Potassium 626mg13%
Vitamin C 2.1mg2%
Magnesium 68mg16%
Zinc 2.3mg21%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 1 cup wheat orzo
- 12 oz chicken breast
- 1 cup cherry tomatoes
- 1 large cucumber
- 0.25 cup red onion
- 0.25 cup kalamata olives
- 2 tablespoons olive oil
- 1 lemon lemon juice
- 0.25 cup parsley
- 0.5 cup feta cheese
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
- 1Cook the whole wheat orzo according to package instructions until al dente, then drain and cool under cold water.
- 2Season the chicken breasts with salt and pepper, then grill over medium heat until cooked through, about 6-7 minutes per side.
- 3Let the chicken rest for a few minutes, then shred or chop into bite-sized pieces.
- 4Halve the cherry tomatoes, dice the cucumber, finely slice the red onion, and chop the kalamata olives.
- 5In a large mixing bowl, combine the cooled orzo, chicken, tomatoes, cucumber, red onion, and olives.
- 6In a small bowl, whisk together the extra virgin olive oil, juice of one lemon, chopped parsley, and additional salt and pepper to taste.
- 7Pour the dressing over the salad and toss until everything is well coated.
- 8Crumble feta cheese over the top of the salad.
- 9Chill in the refrigerator for at least 10 minutes before serving to allow flavors to meld.
- 10Taste for seasoning and adjust with more salt, pepper, or lemon juice as needed.
- 11Serve chilled or at room temperature, garnished with additional fresh parsley.
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