Mediterranean Chicken Prep
The kitchen tools are part of MacroChef Plus
Meal planner, calorie tracker, the grocery list that adds up what your meals share, portion scaling and cook mode, plus every recipe past the first week.
See what is included- 540
- CALORIES
- 52g
- PROTEIN
- 44g
- CARBS
- 17g
- FAT
Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.
Ingredients
- 700g (1.5 lb) chicken breast
- 200g (1 cup) orzo, dry
- 250g (1.5 cups) cherry tomatoes, halved
- 200g (1 large) cucumber, diced
- 100g (3.5 oz) feta, crumbled
- 2 tbsp (24ml) olive oil
- 60ml (1/4 cup) lemon juice
- 9g (3 cloves) garlic, minced
- 2 tsp dried oregano, 1 tsp fine salt, 1/2 tsp black pepper
Method
- Rub the chicken with half the oil, the oregano, salt and pepper. Leave it 10 min at room temperature - cold chicken straight from the fridge cooks unevenly.
- Cook the orzo 1 min short of the packet time, drain, and rinse it under cold water. Rinsing is wrong for pasta you eat now and right for pasta you store.
- Sear the chicken 5-6 min a side over medium-high until it reads 74C / 165F at the thickest point.
- Rest the chicken a full 10 min before slicing. Slicing early loses the juice into the container instead of the meat.
- Whisk the lemon juice, garlic and remaining oil into a dressing.
- Toss the drained orzo with two thirds of the dressing while it is still cool.
- Cool everything uncovered 20 min, then pack orzo, cucumber and tomato, sliced chicken, and the feta on top.
- Keep the last third of the dressing in a small pot and add it on the day you eat it.
This recipe is part of MacroChef Plus
The first week of recipes is free. Plus opens the rest of the library, plus the meal planner, calorie tracker, grocery list, portion scaling and cook mode. Cancel any time.
Add a card, get the first week free. Cancel before it ends and you pay nothing; otherwise it renews at $5 a month.
Start 7 days freeTip: feta on top and never stirred through. Stirred in, it dissolves into the orzo by day two and you lose the salt hits entirely.
EquipmentSkillet, large pot, mixing bowls
KitSkilletLarge potMixing bowls
As an Amazon Associate I earn from qualifying purchases. Links to equipment are affiliate links - they cost you nothing extra and no recipe was chosen or written to sell anything.
KeepsFridge 4 days. Do not freeze - the cucumber collapses.
More like this
Browse every recipe and build a grocery list
Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.