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Healthy High-Protein Cold Lemon Orzo Salad Recipe with Grilled Chicken for Easy Summer Meals

Healthy High-Protein Cold Lemon Orzo Salad - featured image
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A light yet filling cold lemon orzo salad with grilled chicken, perfect for summer meals. This recipe balances fresh lemon dressing with tender grilled chicken and crunchy veggies for a satisfying and refreshing dish.

Ingredients

Scale
  • 1 cup (about 200 grams) orzo pasta
  • 2 medium chicken breasts (about 12 ounces / 340 grams), boneless, skinless
  • 2 large lemons, zested and juiced
  • 3 tablespoons extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 medium cucumber, diced
  • 1 cup (150 grams) cherry tomatoes, halved
  • 1 small red onion, finely chopped
  • ¼ cup fresh parsley, chopped
  • ½ cup (75 grams) feta cheese, crumbled (optional)
  • Salt and freshly cracked black pepper to taste

Instructions

  1. Bring a medium saucepan of salted water to a boil. Add 1 cup (200 g) of orzo and cook for 8-10 minutes until al dente. Drain in a colander and rinse under cold water to stop the cooking process and cool it down. Set aside to drain well (about 10 minutes).
  2. While the orzo cooks, preheat your grill or grill pan over medium-high heat. Pat 2 medium chicken breasts dry and season them with salt, pepper, and a drizzle of olive oil. Grill for about 5-6 minutes on each side or until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing into thin strips.
  3. In a small bowl, whisk together the juice and zest of 2 lemons, 3 tablespoons of extra virgin olive oil, 2 minced garlic cloves, and a pinch of salt and freshly cracked black pepper. Taste and adjust seasoning as needed.
  4. Dice 1 medium cucumber, halve 1 cup (150 g) cherry tomatoes, finely chop 1 small red onion, and roughly chop ¼ cup fresh parsley.
  5. In a large mixing bowl, combine the cooled orzo, grilled chicken slices, cucumber, tomatoes, red onion, and parsley. Pour the lemon dressing over and toss gently to coat everything evenly.
  6. Sprinkle ½ cup (75 g) crumbled feta cheese over the top and give the salad one last gentle toss. If not adding feta, a handful of toasted pine nuts or almonds works nicely for crunch.
  7. Refrigerate the salad for at least 20 minutes to let the flavors meld. Serve cold or at room temperature.

Notes

If orzo feels too sticky after rinsing, fluff gently with a fork before mixing. Rest chicken after grilling to keep it juicy. For gluten-free, substitute orzo with quinoa or couscous. Feta cheese is optional; toasted nuts can be used for crunch instead. Refrigerate salad for at least 20 minutes before serving for best flavor.

Nutrition

Keywords: lemon orzo salad, grilled chicken salad, high-protein salad, summer salad, cold pasta salad, healthy salad, easy summer meals

Find it online: https://gleefulfork.com/healthy-high-protein-cold-lemon-orzo-salad-recipe-with-grilled-chicken-for-easy-summer-meals/