Chicken Orzo Salad
 
Prep time
Cook time
Total time
 
Recipe from Create Your Plate Diabetes Meal Prep Cookbook by Toby Amidor. Published by Robert Rose Books. Photo courtesy of Ashley Lima. All Rights Reserved.
By:
Recipe type: Salad, Main Dish (Meat, Poultry)
Serves: 4 servings
Ingredients
  • 4 oz (125 g) whole wheat orzo pasta
  • ¼ cup (60 mL) pine nuts
  • 4 cups (1 L) baby spinach, coarsely chopped
  • 1 can (5 oz/150 g) chicken breast in water, drained
  • 2 cups (500 mL) cherry tomatoes, halved
  • ½ English cucumber, cut into ¾-inch (2 cm) rounds
  • ½ small red onion, chopped
  • ¼ cup (60 mL) crumbled feta cheese
  • ½ cup (125 mL) Balsamic Vinaigrette
Instructions
  1. Fill a medium saucepan three-quarters with water and bring to a boil over high heat. Add the orzo and cook until al dente, 7 to 8 minutes. Drain the orzo and let cool for 10 minutes.
  2. In a small saucepan over low heat, toast the pine nuts until lightly browned, 3 to 4 minutes. Transfer the pine nuts to a clean bowl and let cool for 10 minutes.
  3. In a large bowl, add the pasta, pine nuts, spinach, chicken, tomatoes, cucumber and onion. Gently toss to combine.
  4. To Store: In each of four containers, add 2 cups (500 mL) of the orzo salad and top with 1 tbsp (15 mL) of the feta cheese. Fill four small dressing containers each with 2 tbsp (30 mL) of the vinaigrette. Cover all containers and refrigerate the salad and dressing for up to 4 days.
  5. To Serve: Drizzle the salad with the dressing just before eating.
Nutrition Information
Serving size: 2 cups (500 mL) salad, 2 tbsp (30 mL) dressing, 1 tbsp (15 mL) cheese Calories: 336.13 Fat: 16.10 g Saturated fat: 3.17 g Trans fat: 0.0 g Carbohydrates: 34.72 g Sugar: 8.92 g Sodium: 439.15 mg Fiber: 7.49 g Protein: 14.77 g Cholesterol: 20.84 mg
Recipe by Toby Amidor Nutrition at https://tobyamidornutrition.com/recipes/chicken-orzo-salad-2/