This delightful Mediterranean-inspired orzo salad paired with a chicken smokie makes for a perfect meal prep option. Packed with fresh vegetables, tangy feta cheese, and a zesty lemon dressing, this dish is both nutritious and flavorful.
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 8-10
Ingredients
- 16 ounces orzo
- 3 cups baby spinach leaves, gently torn into pieces
- 1 ½ cups chopped red bell pepper (about one pepper)
- 1 cup cucumber, diced (about one medium)
- ¾ cup red onion, diced
- 5 ounces green olives, drained and halved
- 5 ounces Kalamata pitted olives, drained and halved
- 7 ounces feta cheese
- ½ cup TF MCT Oil
- 1 lemon, juiced
- 1 ½ teaspoons oregano
- 1 teaspoon Himalayan salt
- 1 teaspoon black pepper
- 8-10 chicken smokies (for serving)
Tools Needed
- Large pot
- Colander
- Large mixing bowl
- Small bowl for dressing
- Whisk
- Cutting board
- Sharp knife
- Measuring cups and spoons
Instructions
- Bring a large pot of salted water to a boil. Add the orzo and cook for 10 minutes or until al dente.
- While the orzo cooks, prepare the vegetables. Chop the red bell pepper, dice the cucumber and red onion, and halve the olives.
- In a small bowl, whisk together the TF MCT Oil, lemon juice, oregano, Himalayan salt, and black pepper to create the dressing.
- Once the orzo is cooked, drain it in a colander and rinse with cold water to cool. Set aside to drain completely.
- Transfer the cooled orzo to a large mixing bowl. Add the torn spinach leaves, chopped vegetables, and halved olives.
- Crumble half of the feta cheese over the pasta mixture.
- Pour the prepared dressing over the salad and gently fold until all ingredients are evenly coated.
- Taste and adjust seasoning if needed.
- Top the salad with the remaining crumbled feta cheese.
Serving and Storage
This recipe makes enough for the week, with ¾ cup being one serving. Serve each portion of the salad with 1 chicken smokie for a complete meal. Store the salad in an airtight container in the refrigerator for up to 5 days.
Tips
- For best flavor, allow the salad to chill for at least an hour before serving to let the flavors meld together.
- You can warm the chicken smokie before serving or enjoy it cold with the salad.
- Feel free to customize the vegetables based on your preferences or what’s in season.
Enjoy this delicious and nutritious Chicken Smokie & Mediterranean Orzo Spinach Salad as a satisfying lunch or dinner option throughout the week!