Creamy Lemon-Pepper Orzo with Chicken and Fig Salad

Health score
27%
Creamy Lemon-Pepper Orzo with Chicken and Fig Salad
75 min.
4
517kcal

Suggestions

Ingredients

  • tablespoons balsamic vinaigrette prepared
  • cup figs dried halved
  • tablespoons herbs fresh such as basil and tarragon chopped
  • large clove garlic minced
  • ounces goat cheese crumbled at room temperature finely
  • 0.3 cup greek yogurt plain fat-free at room temperature
  •  juice of lemon 
  • servings kosher salt and pepper black freshly ground
  • tablespoon olive oil extra-virgin
  • cup other grain orzo whole wheat whole
  • cup peas frozen dry thawed
  • cups salad mix prepared
  •  chicken thighs boneless skinless

Equipment

  • bowl
  • whisk
  • pot
  • grill
  • cutting board

Directions

  1. Whisk together the yogurt, 2 teaspoons of the oil, the garlic, lemon juice and 1/2 teaspoon each salt and pepper in a medium bowl until well combined.
  2. Bring a pot of water to a boil and preheat an outdoor or indoor grill to medium heat.
  3. Rub the chicken thighs with the remaining 1 teaspoon oil and sprinkle with 1/4 teaspoon salt and 1/2 teaspoon pepper. Grill until nicely marked and cooked through, 10 to 12 minutes per side.
  4. Transfer to a cutting board at let stand for at least 5 minutes.
  5. Add the orzo to the boiling water and cook according to package directions for al dente, stirring in the peas the last minute of cooking.
  6. Drain the orzo and peas, reserving 1 cup of the cooking liquid. Stir the orzo and peas into the yogurt mixture, along with half of the goat cheese, 3 tablespoons of the herbs and at least three-quarters of the reserved cooking liquid, until well combined. Evenly divide among four plates.
  7. Thinly slice the chicken and arrange on top of the orzo.
  8. Sprinkle with the lemon zest and the remaining 1 tablespoon fresh herbs. Toss the salad greens, figs and vinaigrette together, divide evenly among four small salad plates.
  9. Sprinkle each with some of the remaining goat cheese.
  10. Serve.

Nutrition Facts

Calories517kcal
Protein24.36%
Fat29.06%
Carbs46.58%

Properties

Glycemic Index
52.83
Glycemic Load
19.02
Inflammation Score
-9
Nutrition Score
27.550000055977%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
8.62mg
Luteolin
0.05mg
Kaempferol
0.06mg
Myricetin
0.61mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:517.06kcal
25.85%
Fat:16.91g
26.01%
Saturated Fat:5.95g
37.19%
Carbohydrates:60.99g
20.33%
Net Carbohydrates:53.88g
19.59%
Sugar:22.04g
24.49%
Cholesterol:94.18mg
31.39%
Sodium:277.67mg
12.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.9g
63.8%
Vitamin K:85.69µg
81.61%
Selenium:46.12µg
65.89%
Vitamin C:37.32mg
45.24%
Manganese:0.85mg
42.32%
Phosphorus:410.67mg
41.07%
Vitamin B3:6.9mg
34.51%
Vitamin B6:0.67mg
33.73%
Vitamin A:1614.35IU
32.29%
Copper:0.58mg
28.85%
Fiber:7.11g
28.45%
Vitamin B2:0.43mg
25.28%
Magnesium:91.98mg
22.99%
Potassium:795.46mg
22.73%
Iron:3.68mg
20.42%
Zinc:3.02mg
20.15%
Vitamin B1:0.29mg
19.04%
Folate:71.15µg
17.79%
Vitamin B5:1.72mg
17.16%
Calcium:154.83mg
15.48%
Vitamin B12:0.68µg
11.4%
Vitamin E:0.97mg
6.49%