Mediterranean Chicken and Orzo Salad In Red Pepper Cups

Health score
50%
Mediterranean Chicken and Orzo Salad In Red Pepper Cups
61 min.
4
484kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our Mediterranean Chicken and Orzo Salad served in delightful red pepper cups. This refreshing dish is perfect for a light lunch, a satisfying side, or even a main course that will impress your family and friends. With a preparation time of just 61 minutes, you can whip up this colorful salad that not only looks stunning but also bursts with taste.

Imagine tender orzo pasta mingling with juicy grilled chicken, briny black olives, and creamy feta cheese, all tossed in a zesty homemade dressing. The addition of fresh herbs like oregano and basil elevates the dish, bringing a taste of the Mediterranean right to your table. Each bite is a harmonious blend of textures and flavors, making it a delightful experience for your palate.

What makes this recipe even more appealing is its versatility. Whether you're hosting a summer barbecue, preparing a picnic, or simply looking for a nutritious meal, these red pepper cups filled with orzo salad are sure to be a hit. Plus, with only 484 calories per serving, you can indulge guilt-free while enjoying a healthy and balanced meal. So, roll up your sleeves and get ready to create a dish that’s not only delicious but also a feast for the eyes!

Ingredients

  • 0.3 cup olives black cut in half lengthwise
  •  grilled chicken breast half diced
  • teaspoon dijon mustard 
  • 0.8 teaspoon basil dried
  • ounces feta cheese crumbled
  • 0.8 teaspoon garlic powder 
  • 0.5 cup grape tomatoes cut in half
  • 0.3 teaspoon ground pepper black
  • 0.3 cup olive oil 
  • 0.8 teaspoon onion powder 
  • 0.8 teaspoon oregano dried
  • sprigs oregano fresh
  • 0.5 pound orzo pasta uncooked
  •  bell peppers red seeded cut in half lengthwise and
  • 0.3 cup red wine vinegar 
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • whisk
  • pot
  • colander

Directions

  1. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the orzo, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 11 minutes.
  2. Drain well in a colander set in the sink, transfer to a bowl, and let cool in the refrigerator.
  3. In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, garlic powder, oregano, basil, onion powder, salt, and pepper. In a large bowl, stir together the cooked orzo, tomatoes, olives, feta cheese, and chicken breast meat until thoroughly combined.
  4. Pour the dressing over the orzo mixture, lightly mix to coat all ingredients with dressing, and spoon into the red pepper halves.
  5. Garnish each serving with an oregano sprig.

Nutrition Facts

Calories484kcal
Protein19.94%
Fat38.46%
Carbs41.6%

Properties

Glycemic Index
54.5
Glycemic Load
18.18
Inflammation Score
-10
Nutrition Score
24.765217312004%

Flavonoids

Naringenin
0.13mg
Apigenin
0.01mg
Luteolin
0.43mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:484kcal
24.2%
Fat:20.61g
31.71%
Saturated Fat:4.6g
28.74%
Carbohydrates:50.16g
16.72%
Net Carbohydrates:45.32g
16.48%
Sugar:4.71g
5.23%
Cholesterol:49.17mg
16.39%
Sodium:639.42mg
27.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.05g
48.1%
Vitamin C:78.97mg
95.72%
Selenium:50.7µg
72.42%
Vitamin A:2163.46IU
43.27%
Manganese:0.8mg
39.87%
Vitamin B3:7.85mg
39.24%
Vitamin B6:0.63mg
31.49%
Vitamin K:31.29µg
29.8%
Phosphorus:283.95mg
28.4%
Vitamin E:3.97mg
26.5%
Fiber:4.84g
19.36%
Magnesium:65.55mg
16.39%
Iron:2.91mg
16.18%
Vitamin B2:0.27mg
16.14%
Calcium:145.52mg
14.55%
Potassium:475.3mg
13.58%
Folate:53.7µg
13.43%
Zinc:1.95mg
12.98%
Copper:0.25mg
12.48%
Vitamin B5:1.04mg
10.39%
Vitamin B1:0.15mg
10.32%
Vitamin B12:0.39µg
6.43%
Source:Allrecipes