25 Apr Chicken Orzo Salad
Chicken Orzo Salad
By: Toby Amidor
Nutrition Information
- Serves: 4 servings
- 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 type: Salad, Main Dish (Meat, Poultry)
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.
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
- 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.
- 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.
- In a large bowl, add the pasta, pine nuts, spinach, chicken, tomatoes, cucumber and onion. Gently toss to combine.
- 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.
- To Serve: Drizzle the salad with the dressing just before eating.
Michele
Posted at 17:37h, 02 JanuarySo good! I’m a vegetarian so I made this without chicKen and added diced red peppers. My husband added rotisserie chicken to his. Definitely will make again!