Mediterranean Chicken with Orzo Salad

Mediterranean Chicken with Orzo Salad

5 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 5

September 18, 2018
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By: RaisinHell91
I have made this twice now. I changed up the way the chicken is made because, as described, it came out dry and too lemony for my taste. The orzo salad, however, is wonderful made as described and can easily be adjusted to taste.
April 05, 2018
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By: carsch
I actually really enjoyed this. It was very lemony and tasted good despite being healthy.
February 25, 2018
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By: Grace
A favorite! The baked chicken with lemon zest is an almost-plain but perfect foundation for the flavorful orzo salad. You can substitute almost any grain for the orzo if you don't have any on hand. VERY versatile, and even more delicious the next day when the flavors have time to settle in.
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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