Chicken with Spinach & Tomato Orzo Salad


Baked chicken breasts cook in the oven while you mix together a Mediterranean-inspired salad—packed with veggies, whole-wheat orzo and an easy homemade 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.

Mediterranean Chicken with Orzo Salad
Prep Time:
40 mins
Total Time:
40 mins
4 servings


  • 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


  1. Preheat oven to 425 degrees F.

  2. Brush chicken with 1 tablespoon oil and sprinkle with lemon zest and 1/4 teaspoon each salt and pepper. Place in a baking dish. Bake until an instant-read thermometer inserted in the thickest part registers 165 degrees 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 1/4 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 Facts (per serving)

402 Calories
8g Fat
28g Carbs
32g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 chicken breast & 1 cup orzo salad
Calories 402
% Daily Value *
Total Carbohydrate 28g 10%
Dietary Fiber 6g 23%
Total Sugars 3g
Protein 32g 64%
Total Fat 8g 10%
Saturated Fat 4g 18%
Cholesterol 91mg 30%
Vitamin A 1744IU 35%
Vitamin C 16mg 18%
Folate 52mcg 13%
Sodium 513mg 22%
Calcium 84mg 6%
Iron 1mg 6%
Magnesium 56mg 13%
Potassium 646mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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