Mediterranean Chicken with Orzo Salad
Traditional Greek Salad
Ingredients
- 2 skinless, boneless chicken breasts (8 oz each), halved
- 3 Tbsp extra-virgin olive oil, divided
- 1 tsp lemon zest
- ½ tsp salt, divided
- ½ tsp 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 Tbsp chopped Kalamata olives
- 2 Tbsp lemon juice
- 1 clove garlic, grated
- 2 tsp chopped fresh oregano
Instructions
- Preheat oven to 425°F. Brush chicken with 1 Tbsp oil and sprinkle with lemon zest and ¼ tsp 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.
- 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.
- Whisk the remaining 2 Tbsp oil, lemon juice, garlic, oregano and the remaining ¼ tsp each salt and pepper in a small bowl. Stir all but 1 Tbsp of the dressing into the orzo mixture.
- Drizzle the remaining dressing over the chicken and serve with the salad.
Side Dish Ingredients
- 3 Tbsp extra-virgin olive oil
- 1 Tbsp lemon juice
- 1 Tbsp red-wine vinegar
- 1 tsp dried oregano
- ¼ tsp salt
- ¼ tsp ground pepper
- 2 ripe medium tomatoes, cut into ¾-inch dice
- 1½ cups diced cucumber (¾-inch)
- 1 cup diced green bell pepper (¾-inch)
- ⅓ cup thinly sliced red onion
- ¼ cup quartered pitted Kalamata olives
- ½ cup diced feta cheese (2½ oz)
Side Dish Instructions
- Whisk oil, lemon juice, vinegar, oregano, salt and pepper together in a large bowl. Add tomatoes, cucumber, bell pepper, onion, olives and feta. Toss to coat.
Nutritional Information
| Main | Side | Total | |
| Servings | 4 | 4 | |
| Calories |
402
|
189
|
591
|
| Fat (g) | 7 | 16 | 23 |
| Sat. Fat (g) | 4 | 4 | 8 |
| Protein (g) | 32 | 4 | 36 |
| Carb (g) | 28 | 8 | 36 |
| Fiber (g) | 6 | 2 | 8 |
| Sodium (mg) | 513 | 422 | 935 |
EatingWell Meal Plan
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