Published on September 01, 2010
Mediterranean Chicken Salad
Makes 4 Servings
- 1/2 cup dried orzo (rice-shaped pasta), about 3 ounces
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon tomato paste
- 2 tablespoons water or condensed chicken broth
- 3 tablespoons vinegar of your choice (rice, tarragon, balsamic, etc.)
- 1 tablespoon chopped fresh tarragon (optional)
- 2 teaspoons fresh lemon juice
- 2 teaspoons Dijon mustard
- Pepper to taste (add salt to taste if you wish)
- 3 cups diced, cooked chicken breast (about 4 breasts, or the meat shredded from a rotisserie chicken
- 1 1/3 cup cherry tomato halves
- 6 oz jar marinated artichoke hearts, well-drained, rinsed, and chopped
- 1/2 cup coarsely chopped kalamata olives
- 1/4 cup dried currants (optional)
- 1 1/2 tablespoons drained capers
- 4 tablespoons toasted pine nuts* (optional)
- Cook orzo in a medium saucepan of boiling salted water until just tender but still firm to the bite (about 8 minutes). Rinse under cold water, drain well, and let cool. Put in a medium bowl.
- Add olive oil, tomato paste, water, vinegar, fresh tarragon, lemon juice, and mustard to a small bowl or food processor, and pulse or whisk to blend well. Season dressing to taste with pepper and salt, if desired.
- Add chicken to cooked orzo along with tomatoes, artichoke hearts, kalamata olives, currants, and capers. Drizzle dressing over the top, and toss.
- Serve each large scoop of chicken salad on a bed of romaine or spinach leaves, and sprinkle toasted pine nuts over the top.
- Toast the pine nuts in a toaster oven until golden brown, or put in a nonstick frying pan and heat over medium heat, stirring often, until golden brown.
Nutritional Information (Per Serving)
- 365 calories
- 38 g protein
- 23 g carbohydrate
- 13 g fat
- 2.3 g saturated fat
- 8 g monounsaturated fat
- 1.9 g polyunsaturated fat
- 90 mg cholesterol
- 4.3 g fiber
- 700 mg sodium
- Calories from fat: 33%
Recipe Courtesy of: http://www.medicinenet.com/script/main/art.asp?articlekey=59657