Chicken and Spinach Pesto Orzo Salad
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(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 33 min.
Ready in
Calories:
402
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 82.3 μg | (137 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 578 mg | (14 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 169 mg | |||
| Cholesterol | 41 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
8
- For Spinach Pesto
- 0.333 cup Pine nuts
- 4 cups baby Spinach (rinsed and stems trimmed)
- 2 cloves garlic cloves (peeled and pressed)
- ⅔ cup grated Parmesan (packed)
- 1 Tbsp fresh lemon juice
- salt (to taste)
- 4 Tbsps good-quality olive oil
- freshly ground Black pepper (to taste)
- For Orzo Salad
- 2.333 cups Orzo
- 2 cups cooked Chicken breasts (cut into bite-size pieces)
- 3 cups cherry Tomatoes (rinsed and halved)
- 2 handfuls Baby spinach (stems trimmed)
- 1 Tbsp fresh lemon juice
- salt (to taste)
- freshly ground Black pepper (to taste)
Preparation steps
1.
For Spinach Pesto:
2.
Dry roast the pine nuts in a nonstick skillet set over medium heat, shaking the skillet back and forth until the pine nuts are golden brown. Set aside to cool.
3.
In the bowl of a food processor, arrange the spinach, garlic, toasted pine nuts, Parmesan cheese, lemon juice, and season with salt and pepper. Drizzle the oil over the top and puree until the mixture is smooth and creamy.
4.
For Orzo Salad:
5.
Cook the orzo in a pot of salted boiling water according to package instructions until al dente, about 8 minutes. Drain well and immediately combine with the pesto; mixing well.
6.
Add the chicken, cherry tomatoes, spinach and lemon juice to the pasta. Stir gently to combine. Taste and adjust salt, pepper and/or lemon juice as needed. Chill prior to serving.
