Ryan Angel, RHN
This salad packs a protein punch with loads of flavour to boot. Orzo is a type of pasta that is light and chewy—not as heavy as other types of pasta. Orzo comes in whole wheat and gluten-free varieties.
Best tomato choice
Sungold cherry tomatoes are the best choice for this chicken salad; they are orange in colour with a sweet flavour and low acid content.
Mediterranean Chicken Salad with Spinach and Orzo
Ingredients
- 17 oz (500 g) organic chicken breasts
- Sea salt and black pepper, to taste
- 1 cup (250 mL) dried organic whole wheat or gluten-free orzo
- 1/2 cup (125 mL) extra-virgin olive oil, divided
- 2 garlic cloves, minced
- 3 Tbsp (45 mL) minced fresh basil
- 1 small shallot, minced
- 1 Tbsp (15 mL) minced fresh thyme
- 3 Tbsp (45 mL) balsamic vinegar
- 3 oil-packed sun-dried tomatoes, minced
- 8 oz (225 g) bag spinach
- 1 1/2 cups (350 mL) halved heirloom cherry tomatoes
- 1/4 cup (60 mL) crumbled goat cheese
Nutrition
Per serving:
- calories616
- protein41g
- fat34g
- saturated fat0g
- trans fat0g
- carbohydrates37g
- sugars4g
- fibre7g
- sodium185mg
Directions
01
Preheat oven to 400 F (200 C).
02
Place chicken breasts in bowl and liberally sprinkle with salt and pepper. Place chicken breasts on small parchment paper-lined baking sheet and bake until juices run clear (about 15 to 20 minutes). Cut cooled chicken into 1/2 in (1.25 cm) thick slices.
03
Bring large pot of water to a boil. Add orzo and cook for 6 to 8 minutes over a rapid boil. Strain off water, toss orzo in 1 Tbsp (15 mL) oil and lay on medium-sized parchment paper-lined baking sheet to cool.
04
For dressing, in small bowl whisk remaining oil, garlic, basil, shallot, thyme, vinegar, and sun-dried tomatoes; whisk until just combined.
05
Toss cooked chicken slices, orzo, spinach, tomatoes, and 1/4 cup (60 mL) dressing. Garnish with goat cheese.
