<aside> <img src="https://s3-us-west-2.amazonaws.com/secure.notion-static.com/49d64b40-9d1b-42cc-829c-308fe35b876c/HD_transparent_picture.png" alt="https://s3-us-west-2.amazonaws.com/secure.notion-static.com/49d64b40-9d1b-42cc-829c-308fe35b876c/HD_transparent_picture.png" width="40px" /> G R E E K C H I C K E N with T Z A T Z I K I , O R Z O and P E P P E R S

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“Make this dinner fast using store-bought rotisserie chicken breast and orzo that you’ve cooked in advance and reheated. Best of all, the entire dish comes together in less than 20 minutes. Tzatziki sauce brings an authentic Greek flair to this dish. You can purchase it in the refrigerated section of your grocery store or make your own. You can double the recipe and serve it with pita bread or fresh vegetables. Kalamata olives and sweet bell peppers also elevate the flavor of this dish. Serve it as a one-

dish meal or alongside a Greek salad.”

I N G R E D I E N T S

Foods Measurements Specificities
Olive oil 1 tsp divided
Sweet mini baby bell pepper(s) 5 items sliced (about 1 c)
Minced garlic ½ tsp
Dried oregano ½ tsp
Olive(s) 6 medium Kalamata, quartered
Table salt 1 pinch optional
Cooked orzo ½ cup
Lemon zest ¼ tsp
Fresh lemon juice ½ tsp
Cooked boneless skinless chicken breast(s) 4 oz sliced
Tzatziki 2 Tbsp

I N S T R U C T I O N S

  1. Heat 1/2 tsp oil in a small nonstick skillet over medium-high heat; cook peppers, garlic, and oregano, stirring occasionally, until peppers are tender, about 5 minutes.
  2. Stir in olives and pinch salt.
  3. Toss hot orzo with lemon zest, lemon juice, and remaining 1/2 tsp oil.
  4. Spoon tzatziki over chicken; serve with orzo and peppers.
  5. Enjoy! </aside>

Types of Macromolecules Consumed in this Meal VS Recommended Daily Amounts as per Canada’s Food Guide (2007)

*Ingredients in insignificant amounts are not included

Food Types Ingredients This Meal (1 serving) Canada’s Food Guide
Oils and Fats Olive oil 1 tsp 6 tsp
Vegetables Sweet mini baby bell pepper(s) 5 items or ~ 5 cups ½ cup x 7 servings
Fruits Olive(s) 6 medium ½ cup x 7 servings
Grains Cooked orzo ½ cup ½ cup x 6 servings
Meat and Alternatives Chicken breasts 4 oz 2 1⁄2 oz x 2 servings

*table represents the average. Source: https://www.fatsecret.com/Default.aspx. Those without an indicated number of servings are assumed to be one whole

Macromolecules Proteins Fats Carbohydrates Calories
Olive oil (per 1 tbsp) 0 grams 13.5 grams 0 grams 119 cal
Sweet mini baby bell pepper(s) (per 85 g) 1 gram 0 grams 6 grams 40 cal
Olive(s) 0.04 grams 0.45 grams 0.22 grams 5 cal
Cooked orzo (per ¼ cup) 6 grams 1 grams 41 gram 200 cal
Chicken breasts (per 4 oz) 26 grams 1 gram 0 grams 120 cal

Is The Diet Healthy?

Yes. Like the breakfast and lunch options, this meal is varied and fulfilling.