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in Mains, Meal Prep Lunches, Salads · March 7, 2022

Mediterranean Orzo Pasta Salad

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This Mediterranean Orzo Pasta Salad is filled with comforting ingredients like roasted vegetables, feta cheese & seared marinated chicken. This recipe packs in so much flavour, with a Lemon Balsamic chicken marinade that doubles as a vinaigrette to top the orzo and veggies.

mediterranean orzo pasta salad with marinated chicken on top of orzo with roasted vegetables and feta cheese

Ingredients in Mediterranean Orzo Pasta Salad

Lemon Balsamic Marinade:

  • 1/4 cup of olive oil
  • 1 tbsp oil from jar of oil packed sun-dried tomatoes
  • 3 tbsp balsamic vinegar
  • 1 tsp dijon mustard
  • 3 large cloves garlic
  • 1 ½ medium lemons (zest and juice)
  • 1/2 tsp dried oregano 
  • 1/2 tsp salt, pinch black pepper & red chili flakes

Orzo Pasta Salad:

  • 4 boneless, skinless chicken breasts (pounded until each are about 1/2 inch thick)
  • 8 oz uncooked orzo pasta
  • 1 shallot
  • 4 large cloves garlic
  • 1 pint cherry or grape tomatoes
  • 1 pint crimini mushrooms
  • 1/3 cup fresh parsley
  • 2 cups raw spinach
  • 3-4 sun-dried tomatoes
  • 1/3 cup feta cheese

How to Make

  1. In a small bowl mix together all ingredients for the marinade. Place the chicken breasts in a shallow dish and pour half of the marinade over top, reserving the rest for later. Mix to coat all sides of the chicken and set aside to marinate for 30 minutes. 
  2. Preheat the oven to 375°F and set aside 2 parchment lined baking sheets. Heat a frying pan over medium heat with a drizzle of oil and sear the chicken breasts for 3-5 minutes on each side then place on one of the baking sheets. 
  3. Add the diced shallot, garlic, cherry tomatoes and mushrooms to the other baking sheet, drizzle with olive oil and a pinch of salt and pepper and mix to coat all the vegetables. Transfer both baking sheets to the oven and bake for 20 minutes, or until the chicken is cooked through and the vegetables have softened. 
  4. While the veggies and chicken are baking, cook the orzo to al dente according to package directions. Drain and set aside. 
  5. Once the vegetables are done baking, immediately add the chopped parsley, spinach and sundried tomatoes to the hot pan and mix around the pan to slightly wilt the spinach. Mix into the cooked orzo and top with the remaining dressing and the feta cheese. Slice the chicken and add on top.

Add Ins & Substitutions

I am a big fan of using up ingredients you may have kicking around in your fridge. Feel free to substitute the vegetables with a similar cooking time.

Optional add ins:

  • Capers
  • Kalamata olives, or olives of choice
  • Goat cheese

More pasta recipes to try:

Check out some other pasta recipes on the blog, like these Lasagna Roll ups with White Bean Ricotta, these Tofu Ricotta Stuffed Shells, or this Vegan Tempeh Bolognese!

If you try this recipe leave a star rating and review so I know how you liked it!

mediterranean orzo pasta salad with marinated chicken on top of orzo with roasted vegetables and feta cheese

Mediterranean Orzo Pasta Salad

Andrea Toole
This Mediterranean Orzo Pasta Salad is filled with comforting ingredients like roasted vegetables, feta cheese & seared marinated chicken. This recipe packs in so much flavour, with a Lemon Balsamic chicken marinate that doubles as a vinaigrette to top the orzo and veggies. 
Print Recipe Pin Recipe
Prep Time 30 mins
Cook Time 20 mins
Course Main Course, Salad
Cuisine American, Mediterranean
Servings 4

Ingredients
  

Lemon Balsamic Marinade

  • 1/4 cup olive oil
  • 1 tbsp oil from jar of oil packed sun-dried tomatoes
  • 3 tbsp balsamic vinegar
  • 1 tsp dijon mustard
  • 3 large cloves garlic, minced
  • Zest and juice from 1 ½ medium lemons
  • 1/2 tsp dried oregano
  • 1/2 tsp salt
  • Pinch black pepper & red chili flakes

Orzo Pasta Salad

  • 4 boneless, skinless chicken breasts Pounded until each are about 1/2 inch thick
  • 1 shallot, thinly sliced
  • 4 large cloves garlic, minced
  • 1 pint cherry or grape tomatoes, halved
  • 1 pint crimini mushrooms, halved or quartered
  • 8 oz uncooked orzo pasta About 1 heaping cup
  • 1/3 cup fresh parsley, chopped
  • 2 cups raw spinach, chopped
  • 3-4 sun-dried tomatoes, diced
  • 1/3 cup feta cheese, crumbled
  • *Optional top with kalamata olives or capers

Instructions
 

  • In a small bowl mix together all ingredients for the marinade. Place the chicken breasts in a shallow dish and pour half of the marinade over top, reserving the rest for later. Mix to coat all sides of the chicken and set aside to marinate for 30 minutes.
  • Preheat the oven to 375°F and set aside 2 parchment lined baking sheets. Heat a frying pan over medium heat with a drizzle of oil and sear the chicken breasts for 3-5 minutes on each side then place on one of the baking sheets.
  • Add the diced shallot, garlic, cherry tomatoes and mushrooms to the other baking sheet, drizzle with olive oil and a pinch of salt and pepper and mix to coat all the vegetables. Transfer both baking sheets to the oven and bake for 20 minutes, or until the chicken is cooked through and the vegetables have softened.
  • While the veggies and chicken are baking, cook the orzo to al dente according to package directions. Drain and set aside.
  • Once the vegetables are done baking, immediately add the chopped parsley, spinach and sundried tomatoes to the hot pan and mix around the pan to slightly wilt the spinach. Mix into the cooked orzo and top with the remaining dressing and the feta cheese. Slice the chicken and add on top. Enjoy!

Notes

Store any leftovers refrigerated in an airtight container for up to 4 days. 
Optional add ins:
  • Kalamata olives, or olives of choice
  • Capers
  • Substitute the feta for goat cheese
Keyword balsamic vinegar, chicken pasta salad, marinated chicken, orzo, orzo pasta salad, pasta salad, roasted vegetables
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Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
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Andrea | Healthy + Easy Recipes
New! Mini Eggplant Pizzas by @thedietitianfeed A New! Mini Eggplant Pizzas by @thedietitianfeed

A simple & delicious snack idea or addition to a meal! These mini eggplant pizzas are a great way to eat more vegetables, and I love including a few flatbread rounds to make it more substantial for a full meal.

Like & save this post for later & follow me @thedietitianfeed for more delicious, healthy meal ideas!

Makes 2 servings, easily customizable to make more or less servings. Just adjust the amount of eggplant slices you use.

Ingredients: 
* ½ of an eggplant, sliced into ¼ inch thick rounds 
* Pinch salt
* Olive oil 
* 4 mini flatbread rounds
* Marinara sauce or tomato sauce of choice- I just used leftover pasta sauce
* Shredded Mozzarella cheese
* Grated Parmesan cheese
* Pinch of Italian seasoning  or dried basil and oregano
* Fresh basil or parsley if desired

Directions:
1. Preheat the oven to 400F and line a baking sheet with parchment paper. Slice the eggplant and sprinkle with salt on both sides, allow to sit for about 10 minutes while the oven preheats,  this will sweat out some of the water in the eggplant. 
2. Wipe off the excess water from the eggplant with a paper towel and brush with olive oil on both sides. Place on the baking sheet and bake for 15 minutes. 
3. Remove from the oven and place your flatbread rounds on the baking sheet as well. Top each slice of eggplant and flatbread with about 1 tbsp of sauce, then the cheeses and a sprinkle of Italian seasoning. 
4. Bake for 5-7 minutes or until the cheese is melted and browned around the edges. Top with fresh parsley if desired and Enjoy!
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#snackbox #minipizza #snackidea #healthysnacks #kidapprovedsnacks #snacksforkids #healthysnackideas #eggplantrecipes #eggplantrecipe
Episode 2: Dinner in a Pinch Tortellini Soup by @t Episode 2: Dinner in a Pinch
Tortellini Soup by @thedietitianfeed

This recipe comes together super quick, is packed with veggies & is a delicious addition to your dinner rotation. 

Like & save this post for later and follow me @thedietitianfeed for more of Dinners in a Pinch & other delicious, nourishing recipes 💞

Ingredients: 
* 2 tbsp olive oil 
* 1 small yellow onion, diced 
* 3 large cloves garlic, minced
* 1 large carrot, diced
* 1 bulb fennel, diced 
* 1 small zucchini, chopped
* 1 can diced tomatoes (28 oz)
* 5 cups low sodium vegetable broth
* Pinch Red pepper flakes
* ½ tsp dried thyme
* ½ tsp dried basil 
* ¼ tsp salt plus more to taste
* Pinch black pepper
* 12 oz (350 g) Cheese tortellini 
* 3 cups spinach, roughly chopped 
* ¼ cup chopped fresh basil* Optional  
* Juice of ½ a lemon
* Grated parmesan for garnish

Method: 
1. Preheat a large pot over medium-low heat. Once hot, add the olive oil, onion and garlic. Saute for 30 seconds before adding the carrot, fennel and zucchini. 
2. Add a pinch of salt and pepper and saute for about 5 minutes until slightly softened, then add in the can of tomatoes, broth, red pepper flakes, thyme and basil. Bring to a boil and cook for 15-20 minutes until the vegetables are fork tender. 
3. Add in the tortellini and cook for 5 minutes until al dente or according to package directions. Remove from heat and stir in the spinach, basil and lemon juice. 
4. Allow to cool slightly before serving, add parmesan cheese as garnish if desired. Enjoy!
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#healthydinnerideas #healthymeal #healthydinner #healthyrecipes #healthylifestyle #tortellini #tortellinisoup #souprecipe #soupseason #dinnerideas #easydinner #easydinners #easydinnerideas #dietitian #healthymealsprep
New nourishing dessert idea! Half Baked Pear Crisp New nourishing dessert idea! Half Baked Pear Crisp by @thedietitianfeed

This half baked pear crisp is a delicious and healthy dessert idea that also happens to be gluten free so more of you can enjoy it🍐 It uses whole foods & helps you to get in more fruit in a delicious way!

Like & save this post to make later & follow me @thedietitianfeed for more easy & nourishing recipes

Ingredients: 
- 1 pear, cut in half
- 1/2 tbsp maple syrup
- Pinch cinnamon
Crisp Topping: 
- 1/4 cup rolled oats
- 1 ½ tbsp oat flour
- ¼ tsp cinnamon
- Pinch nutmeg
- 1 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 2 tbsp chopped almonds 
- Pinch salt

Vanilla ice cream for topping

Directions:
1. Preheat the oven to 375 degrees F. 
2. Slice the pear in half and scoop out the seeds using a spoon.
3. Drizzle the maple syrup over the cut side of both halves of the pear and spread it across the pear before sprinkling with cinnamon. 
4. Place the pear halves cut side up in a small baking dish. You can slice a small piece off the bottoms of each pear to get them to sit flat if you’d like. 
5. Mix together all the ingredients for the crisp topping, then spoon onto each pear halve. 
6. Bake for 35-40 minutes or until the pear is fork tender and the crisp is golden brown. 
7. Serve with a scoop of vanilla ice cream if desired and enjoy!
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#healthydesserts #healthydessert #healthydessertrecipes #pearcrisp #bakedpears #crumblerecipe #healthyfood #healthyrecipeshare #healthyrecipesideas #healthylifestyle #wholefoods #dietitian #nutritionisteats
Dinner in a Pinch Episode 1: Feta Chicken Sheet Pa Dinner in a Pinch Episode 1: Feta Chicken Sheet Pan meal by @thedietitianfeed where I’m sharing easy & delicious dinner ideas so you can make dinner in a pinch 👌🏻💫

Make sure you like & save this post to make later & follow @thedietitianfeed for more episode 2 💫

Veggies and Feta
*  1 pint cherry tomatoes
*  2 red bell peppers, sliced
*  2 cups halved baby potatoes
*  1 tbsp olive oil + more for drizzling and cooking
*  ½ tsp each of dried thyme, dried parsley
*  Pinch of salt & red pepper flakes
*  2 large cloves garlic, minced
*  200 g block of feta cheese (the one packed in brine)
Chicken
*  1 lb boneless, skinless chicken breasts (about 2 large chicken breasts), pounded until about ½ an inch thick
*  2 tsp garlic powder
*  1 tsp each of dried parsley, paprika
*  ½ tsp dried thyme, red pepper flakes
*  ¼ tsp salt
*  Pinch of black pepper
Method:
1.  Preheat the oven to 400F and line a baking sheet with parchment paper.
2. Add the chopped tomatoes, bell peppers and potatoes to a large mixing bowl. Add 1 tbsp of olive oil, thyme, parsley, salt, red pepper flakes and the garlic. Mix well and spread out onto the baking sheet.
3. In the middle of the baking sheet move some of the vegetables out of the way and place the block feta cheese. Drizzle the feta with some olive oil. Bake for 20 mins.
4. While the vegetables and feta bake, prepare the chicken. Mix the spices together and rub on either side of the chicken pieces.
5. Heat a large frying pan over medium heat. Once hot, add a drizzle of olive oil to coat the pan and place both pieces of chicken. Sear for 3-4 mins per side until golden brown. Set aside.
6. Once the vegetables have cooked for 20 mins, add the seared chicken to the same baking sheet and bake again for an additional 20 mins or until the chicken is cooked through (internal temp of 165F). The feta will brown around the edges slightly.
7. Break down the block of feta with a fork, mix with the vegetables if desired and enjoy!
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