Ingredients

For the Chicken

• 1 chicken breast
• 1 teaspoon sweet pepper
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon granulated garlic
• 2 tablespoons olive oil

For the Salad

• 150 g orzo pasta
• 1/2 yellow pepper, diced
• 1 small red pepper, diced
• 1 medium pickled cucumber, diced
• 170 g corn (drained)
• Spring onion, finely chopped (for garnish)

For the Dressing

• 3 tablespoons natural yogurt
• 1 tablespoon mayonnaise
• 1 teaspoon honey mustard
• Salt and black pepper to taste

Prep Time, Cooking Time, Total Time, and Servings

• Prep Time: 20 minutes
• Cooking Time: 25 minutes
• Total Time: 45 minutes
• Servings: 4

Steps to Make Mediterranean Chicken and Orzo Salad

Step 1: Prepare and Cook the Chicken

1. Preheat a skillet over medium heat and add 1 tablespoon of olive oil.
2. Season the chicken breast with sweet pepper, black pepper, salt, and granulated garlic on both sides.
3. Place the chicken in the skillet and cook for 4–5 minutes per side, or until golden brown and cooked through (internal temperature should reach 165°F/74°C).
4. Remove the chicken from the skillet and let it rest for 5 minutes before slicing into bite-sized pieces.

Step 2: Cook the Orzo Pasta

1. Bring a pot of salted water to a boil.
2. Add the orzo pasta and cook according to package instructions, usually 8–10 minutes, until al dente.
3. Drain the pasta, rinse with cold water to stop the cooking process, and drizzle with a teaspoon of olive oil to prevent sticking. Set aside.

Step 3: Prepare the Vegetables

1. Dice the yellow and red bell peppers into small cubes.
2. Finely chop the pickled cucumber.
3. Drain the canned corn and set it aside.
4. Chop the spring onion finely for garnish.

Step 4: Make the Dressing

1. In a small bowl, whisk together the natural yogurt, mayonnaise, honey mustard, salt, and black pepper.
2. Adjust the seasoning to taste, balancing the tanginess of the yogurt with the sweetness of the honey mustard.

Step 5: Assemble the Salad

1. In a large mixing bowl, combine the cooked orzo pasta, diced peppers, pickled cucumber, corn, and sliced chicken.
2. Pour the dressing over the ingredients and toss gently to ensure everything is evenly coated.

Step 6: Garnish and Serve

1. Transfer the salad to a serving dish.
2. Garnish with finely chopped spring onion for a fresh finish.
3. Serve immediately, or chill in the refrigerator for 15–20 minutes for a refreshing, cold salad.

Why This Recipe is Timeless

The Mediterranean Chicken and Orzo Salad stands out as a timeless recipe for several reasons:

1. Wholesome Ingredients: Packed with lean protein, fresh vegetables, and healthy fats, this salad aligns with the Mediterranean diet’s focus on balanced nutrition.
2. Versatility: You can enjoy it as a light meal, a side dish, or even a lunchbox staple. Plus, it’s easy to adapt to your preferences by adding ingredients like olives, feta cheese, or cherry tomatoes.
3. Bold Flavors: The combination of sweet peppers, tangy pickled cucumber, and the creamy honey mustard dressing creates a harmonious medley of flavors.
4. Ease of Preparation: With minimal cooking and simple steps, this recipe is approachable for even novice cooks.
5. Universal Appeal: Whether you’re serving it to picky eaters or adventurous foodies, the balance of flavors and textures ensures it will be a hit.

Nutrition Facts (Per Serving)

• Calories: 350 kcal
• Protein: 25 g
• Carbohydrates: 35 g
• Fat: 12 g
• Fiber: 4 g
• Sodium: 450 mg

FAQs

Can I Use a Different Protein?

Yes, grilled shrimp, turkey, or tofu are excellent substitutes for chicken, making this recipe versatile and adaptable to dietary preferences.

Can I Make This Salad Ahead of Time?

Absolutely! This salad can be made a day in advance. Store it in an airtight container in the refrigerator, but add the dressing just before serving to maintain its freshness.

Can I Use Another Type of Pasta?

Yes, small pasta shapes like couscous, farfalle, or ditalini work well as substitutes for orzo.

How Do I Make It Dairy-Free?

Replace the yogurt with a dairy-free alternative, such as coconut yogurt or a tahini-based dressing, for a dairy-free version.

What Additional Ingredients Can I Add?

Consider including feta cheese, olives, cherry tomatoes, or arugula for extra flavor and variety.

Tips for Making the Best Mediterranean Chicken and Orzo Salad

1. Cook Orzo Perfectly: Ensure the orzo is al dente to provide a satisfying texture that complements the crunchy vegetables.
2. Balance the Dressing: Taste the dressing before adding it to the salad. Adjust the sweetness, tanginess, or seasoning as needed.
3. Slice Chicken Thinly: Thin slices of chicken ensure an even distribution throughout the salad, making each bite flavorful.
4. Keep Vegetables Crisp: Add the vegetables just before serving to maintain their crunch.
5. Serve Chilled: For the best flavor and texture, refrigerate the salad for 15–20 minutes before serving.

Storage Tips

Refrigerator:

Store the salad in an airtight container in the refrigerator for up to 3 days. Add a drizzle of olive oil or a fresh spoonful of dressing before serving if needed.

Freezer:

Freezing is not recommended as the texture of the pasta and vegetables may change.

Conclusion

The Mediterranean Chicken and Orzo Salad is a testament to how simple ingredients can come together to create something truly extraordinary. This dish offers a perfect balance of textures, from the tender chicken and creamy dressing to the crisp vegetables and al dente orzo. Its vibrant flavors and wholesome ingredients make it suitable for any occasion, whether you’re hosting a dinner party or meal-prepping for the week.

What makes this recipe timeless is its ability to adapt and evolve. By swapping out ingredients or adjusting the seasoning, you can create a new variation every time while staying true to the Mediterranean spirit of healthy, flavorful cooking.

So grab your ingredients, set aside a little time, and treat yourself to the fresh, bold flavors of this Mediterranean-inspired dish. It’s more than just a salad—it’s a celebration of good food, good health, and the joy of sharing a delicious meal. Bon appétit!