Chicken Orzo Salad


Chicken Orzo Salad

Featuring chicken, peas, sun-dried tomatoes, and feta, this fantastic, marinated light pasta salad combines bold flavors with great ingredients.

Recipe submitted by Holly Clegg, author of Holly Clegg’s trim&TERRIFIC® Gulf Coast Favorites

Ingredients

  • 2 cups orzo pasta
  • 2 cups diced, rotisserie, skinless white chicken
  • 1 cups frozen peas, thawed, or shelled edamame
  • 1/2 cup chopped green onions
  • 1/2 cup crumbled reduced-fat feta cheese
  • 1 cucumber, peeled and chopped
  • 8 ounces sun-dried tomatoes, sliced, reconstituted, reserving 1/3 cup water from reconstituting tomatoes
  • 2 teaspoons dried dill weed
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon garlic
  • Salt and pepper to taste

Preparation

  1. Cook orzo according to package directions. Drain.
  2. In large bowl, combine orzo, chicken, peas, green onions, feta, cucumber, toma¬toes, dill.
  3. In another bowl, whisk together reserved sun dried tomato water with remaining ingredients.
  4. Toss with orzo mixture. Refrigerate for at least 1 hour before serving.

Terrific Tidbit: To reconstitute the tomatoes, pour 1 cup boiling water over them and let sit for 15 minutes or until soft.

Nutritional Analysis (per serving)

Makes 10 (1-cup) servings

  • 300 calories
  • 19 grams protein
  • 42 grams carbohydrate
  • 6 grams fat
  • 18 calories from fat (%)
  • 2 grams saturated fat
  • 5 grams dietary fiber
  • 26 milligrams cholesterol
  • 148 milligrams sodium
  • Diabetic Exchanges: 2 starch, 3 vegetable. 1.5 lean meat