Orzo Chicken Salad with Avocado-Lime Dressing

Orzo Chicken Salad with Avocado-Lime Dressing

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From: Diabetic Living Magazine

The creamy quick-blend dressing is just the thing to top this inspired Southwest pasta salad. Both can be made a day ahead.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Salad
  • ⅔ cup dried whole wheat or regular orzo pasta
  • 1 cup fresh or frozen corn kernels
  • 2 cups shredded or chopped cooked chicken breast
  • 1 cup grape tomatoes, halved
  • ¼ cup snipped fresh cilantro
  • ½ cup crumbled reduced-fat feta cheese
  • Dressing
  • 1 small avocado, seeded, peeled, and cut up
  • ⅓ cup water
  • ½ teaspoon finely shredded lime peel
  • ¼ cup lime juice
  • 4 cloves garlic, minced
  • ½ teaspoon crushed red pepper
  • ¼ teaspoon salt

Preparation

  • Prep

  • Ready In

  1. To prepare salad: In a medium saucepan, cook orzo according to package directions, adding corn during the last 1 minute of cooking; drain. Rinse with cold water to cool quickly; drain well. In a large bowl, combine orzo mixture, chicken, tomatoes, and cilantro. Sprinkle with cheese. Cover and chill for 2 to 24 hours.
  2. Meanwhile, prepare dressing: In a blender or food processor, combine 1 small avocado, seeded, peeled, and cut up; ⅓ cup water; ½ teaspoon finely shredded lime peel; ¼ cup lime juice; 4 cloves garlic, minced; ½ teaspoon crushed red pepper; and ¼ teaspoon salt. Cover and blend or process until smooth. Transfer dressing to a small bowl. Cover and chill for 2 to 24 hours.
  3. To serve, drizzle salad with dressing.
  • To make ahead: Prepare salad and dressing as directed and refrigerate in separate airtight containers for up to 24 hours. Toss salad with dressing just before serving. To pack for lunch: Prepare salad and dressing as directed. After chilling, spoon 1 cup of the salad into an airtight container; cover. Spoon ¼ cup of the dressing into a small airtight container; cover. Transport salad and dressing in an insulated lunch box with ice packs and hold for up to 5 hours. To serve, drizzle salad with dressing.

Nutrition information

  • Serving size: 1 cup salad & ¼ cup dressing
  • Per serving: 321 calories; 10 g fat(3 g sat); 7 g fiber; 30 g carbohydrates; 30 g protein; 50 mcg folate; 64 mg cholesterol; 3 g sugars; 834 IU vitamin A; 17 mg vitamin C; 94 mg calcium; 2 mg iron; 439 mg sodium; 544 mg potassium
  • Nutrition Bonus: Vitamin C (28% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 3½ lean meat

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