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, tomatoes, 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