Mediterranean Chicken with Orzo Salad

Mediterranean Chicken with Orzo Salad

2 Reviews
From: EatingWell.com, November 2017

Baked chicken breasts cook in the oven while you mix together a Mediterranean salad—packed with veggies, whole-wheat orzo and an easy homemade Greek vinaigrette—for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 skinless, boneless chicken breasts (8 ounces each), halved
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon lemon zest
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • ¾ cup whole-wheat orzo
  • 2 cups thinly sliced baby spinach
  • 1 cup chopped cucumber
  • 1 cup chopped tomato
  • ¼ cup chopped red onion
  • ¼ cup crumbled feta cheese
  • 2 tablespoons chopped Kalamata olives
  • 2 tablespoons lemon juice
  • 1 clove garlic, grated
  • 2 teaspoons chopped fresh oregano

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F.
  2. Brush chicken with 1 tablespoon oil and sprinkle with lemon zest and ¼ teaspoon each salt and pepper. Place in a baking dish. Bake until an instant-read thermometer inserted in the thickest part registers 165°F, 25 to 30 minutes.
  3. Meanwhile, bring a quart of water to a boil in a medium saucepan over high heat. Add orzo and cook for 8 minutes. Add spinach and cook for 1 minute more. Drain and rinse with cold water. Drain well and transfer to a large bowl. Add cucumber, tomato, onion, feta and olives. Stir to combine.
  4. Whisk the remaining 2 tablespoons oil, lemon juice, garlic, oregano and the remaining ¼ teaspoon each salt and pepper in a small bowl. Stir all but 1 tablespoon of the dressing into the orzo mixture. Drizzle the remaining dressing over the chicken and serve with the salad.

Nutrition information

  • Serving size: ½ chicken breast & 1 cup orzo salad
  • Per serving: 402 calories; 7 g fat(4 g sat); 6 g fiber; 28 g carbohydrates; 32 g protein; 52 mcg folate; 91 mg cholesterol; 3 g sugars; 0 g added sugars; 1,744 IU vitamin A; 16 mg vitamin C; 84 mg calcium; 1 mg iron; 513 mg sodium; 646 mg potassium
  • Nutrition Bonus: Vitamin A (35% daily value), Vitamin C (27% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3½ lean protein, 2½ fat, 1½ starch, 1 vegetable

Reviews 2

December 06, 2017
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By: Sophie Johnson
Really liked the orzo salad. The leftovers were especially good, as all the flavors had melded even more.
December 06, 2017
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By: Tiffany Bianca
The chicken was extremely dry!
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