Lemony Orzo-Veggie Salad with Chicken

Health score
12%
Lemony Orzo-Veggie Salad with Chicken
20 min.
4
230kcal

Suggestions


Are you looking for a refreshing and nutritious dish that’s perfect for lunch or as a side at dinner? Look no further than this Lemony Orzo-Veggie Salad with Chicken! Bursting with vibrant flavors and textures, this salad is not only quick to prepare but also a delightful way to enjoy wholesome ingredients.

The combination of tender orzo pasta, juicy rotisserie chicken, and a medley of fresh vegetables creates a satisfying meal that’s both light and filling. The zesty lemon juice and fragrant dill elevate the dish, making each bite a burst of flavor. Plus, the creamy crumbled goat cheese adds a rich, tangy finish that perfectly complements the crispness of the cucumbers and bell peppers.

In just 20 minutes, you can whip up this colorful salad that serves four, making it an ideal choice for a family lunch or a gathering with friends. With only 230 calories per serving, it’s a guilt-free option that doesn’t skimp on taste. Whether you’re enjoying it as a main course or a side dish, this Lemony Orzo-Veggie Salad with Chicken is sure to impress and satisfy. Get ready to indulge in a dish that’s as delicious as it is nutritious!

Ingredients

  • 0.5 cup bell pepper red
  • 0.1 teaspoon pepper black freshly ground
  • cup chicken breast shredded boneless skinless
  • 0.5 cup cucumber diced english
  • tablespoon optional: dill fresh chopped
  • 0.5 teaspoon garlic minced
  • ounces goat cheese crumbled
  • 0.3 cup spring onion thinly sliced
  • 0.3 teaspoon honey 
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • 0.3 teaspoon lemon zest grated
  • tablespoon olive oil extra virgin extra-virgin
  • 0.8 cup orzo pasta uncooked

Equipment

  • bowl
  • whisk

Directions

  1. Cook orzo according to package directions, omitting salt and fat.
  2. Drain and rinse with cold water; drain and place in a large bowl.
  3. While orzo cooks, combine lemon rind and next 6 ingredients (through black pepper), stirring well with a whisk.
  4. Drizzle juice mixture over orzo; toss to coat.
  5. Add chicken and next 4 ingredients (through dill); toss gently to combine.
  6. Sprinkle with cheese.

Nutrition Facts

Calories230kcal
Protein25.75%
Fat31.43%
Carbs42.82%

Properties

Glycemic Index
58.82
Glycemic Load
9.03
Inflammation Score
-7
Nutrition Score
12.4886957407%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Luteolin
0.12mg
Isorhamnetin
0.04mg
Kaempferol
0.15mg
Myricetin
0.01mg
Quercetin
1.04mg

Nutrients percent of daily need

Calories:229.54kcal
11.48%
Fat:8g
12.31%
Saturated Fat:2.86g
17.9%
Carbohydrates:24.54g
8.18%
Net Carbohydrates:22.89g
8.32%
Sugar:2.72g
3.03%
Cholesterol:30.52mg
10.17%
Sodium:390.72mg
16.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.75g
29.5%
Selenium:30.35µg
43.36%
Vitamin C:30.94mg
37.5%
Vitamin B3:4.71mg
23.53%
Vitamin K:22.87µg
21.78%
Vitamin B6:0.43mg
21.56%
Phosphorus:180.91mg
18.09%
Manganese:0.34mg
17.01%
Vitamin A:846.39IU
16.93%
Copper:0.22mg
10.75%
Vitamin B5:0.87mg
8.7%
Potassium:301.75mg
8.62%
Magnesium:33.48mg
8.37%
Vitamin B2:0.14mg
8.11%
Vitamin E:0.99mg
6.63%
Fiber:1.65g
6.59%
Folate:25.52µg
6.38%
Iron:1.07mg
5.92%
Zinc:0.86mg
5.75%
Vitamin B1:0.08mg
5.4%
Calcium:39.26mg
3.93%
Vitamin B12:0.1µg
1.7%
Source:My Recipes