Lime Chicken Tenders and Orzo Salad

Dairy Free
Health score
14%
Lime Chicken Tenders and Orzo Salad
30 min.
6
365kcal

Suggestions

Ingredients

  • 1.3 pounds chicken breast tenders 
  • 0.8 cup cucumber diced peeled
  • teaspoons dijon mustard country-style
  • tablespoons optional: dill fresh chopped
  •  garlic cloves pressed
  • teaspoons kosher salt 
  •  lime 
  • tablespoons olive oil divided
  • 1.5 cups orzo pasta uncooked
  • 0.5 teaspoon pepper 
  • medium size bell pepper red chopped
  • tablespoons red wine vinegar 

Equipment

  • grill

Directions

  1. Preheat grill to 300 to 350 (medium) heat. Grate zest from lime to equal 1 tsp.
  2. Cut lime in half; squeeze juice from lime to equal 3 Tbsp.
  3. Combine chicken, lime zest, lime juice, 1/4 cup olive oil, and next 3 ingredients.
  4. Let stand 10 minutes.
  5. Remove chicken from marinade, discarding marinade.
  6. Grill chicken, covered with grill lid, 5 to 7 minutes on each side or until done.
  7. Prepare pasta according to package directions.
  8. Combine vinegar, mustard, and remaining 1 Tbsp. olive oil. Toss orzo, bell pepper, cucumber, and dill with vinegar mixture. Season with salt and pepper to taste.
  9. Serve with grilled chicken.

Nutrition Facts

Calories365kcal
Protein28.25%
Fat37.06%
Carbs34.69%

Properties

Glycemic Index
38.33
Glycemic Load
11.94
Inflammation Score
-7
Nutrition Score
17.580869451813%

Flavonoids

Hesperetin
4.8mg
Naringenin
0.38mg
Apigenin
0.01mg
Luteolin
0.14mg
Isorhamnetin
0.06mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:364.9kcal
18.24%
Fat:14.86g
22.86%
Saturated Fat:2.27g
14.21%
Carbohydrates:31.28g
10.43%
Net Carbohydrates:29.1g
10.58%
Sugar:2.29g
2.54%
Cholesterol:60.48mg
20.16%
Sodium:907.83mg
39.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.48g
50.97%
Selenium:54.74µg
78.2%
Vitamin B3:10.74mg
53.68%
Vitamin B6:0.85mg
42.32%
Vitamin C:30.77mg
37.3%
Phosphorus:284.26mg
28.43%
Manganese:0.45mg
22.27%
Vitamin B5:1.65mg
16.49%
Vitamin E:2.25mg
15.01%
Potassium:522.03mg
14.92%
Vitamin A:679.36IU
13.59%
Magnesium:51.22mg
12.8%
Vitamin K:9.8µg
9.33%
Fiber:2.18g
8.73%
Vitamin B2:0.14mg
8.42%
Copper:0.16mg
8.22%
Zinc:1.2mg
7.98%
Vitamin B1:0.12mg
7.92%
Iron:1.2mg
6.67%
Folate:23.25µg
5.81%
Vitamin B12:0.19µg
3.15%
Calcium:24.92mg
2.49%
Source:My Recipes