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.
By Carolyn Casner | Updated on September 19, 2023
Tested by EatingWell Test Kitchen
Prep Time: 40 mins
Total Time: 40 mins
Servings: 4
Yield: 4 servings
Nutrition Prole:
Diabetes-Appropriate Nut-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Low-Calorie
Ingredients:
2 skinless, boneless chicken breasts (8 ounces each), halved
3 tablespoons extra-virgin olive oil, divided
1 teaspoon lemon zest
1⁄2 teaspoon salt, divided
1⁄2 teaspoon ground pepper, divided
3⁄4 cup whole-wheat orzo
2 cups thinly sliced baby spinach
1 cup chopped cucumber
1 cup chopped tomato
1⁄4 cup chopped red onion
1⁄4 cup crumbled feta cheese
2 tablespoons chopped Kalamata olives
2 tablespoons lemon juice
1 clove garlic, grated
2 teaspoons chopped fresh oregano
Directions:
Step 1
Preheat oven to 425 degrees F.
Step 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
Step 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.
Step 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.
Originally appeared: EatingWell.com, November 2017
Nutrition Facts:
Per serving: Serving Size 1/2 chicken breast & 1 cup orzo salad 402 calories; total fat 8g ; saturated fat 4g ; cholesterol 91mg; sodium 513mg; total carbohydrate 28g; dietary fiber 6g; total sugars 3g; protein 32g; vitamin c 16mg; calcium 84mg; iron 1mg; potassium 646mg
See original recipe on EatingWell: https://www.eatingwell.com/recipe/261766/chicken-with-spinach-tomato-orzo-salad/
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