Palm Beach Gardens Fire Rescue
Health & Wellness

Greek Orzo Salad

Does one of your shiftmates have a thriving garden? If so, this is the perfect side salad to throw together. Plus, it’s an easy make-ahead side if the late afternoon tends to be busy. Pair with grilled chicken or fish. Roma tomatoes or tomatoes on the vine are two great options for grabbing tomatoes at the store.

Active Prep Time: 15 minutes.

Makes 8 servings.

    • Dressing:
      • ½ cup red wine vinegar
      • ½ cup olive oil
      • 4 cloves garlic, minced
      • 1 tsp dijon mustard
      • 2 Tbsp fresh lemon juice
      • 1 tsp salt
      • 1 tsp oregano
    • Pasta:
      • 3 cups dry orzo pasta
      • 8 persian cucumbers, diced
      • 6 tomatoes, diced
      • 1 medium red onion, thinly sliced
      • 8 oz feta cheese (2, 4 oz containers)
    1. Whisk the dressing ingredients thoroughly.
    2. Bring a pot of water to a boil. Add in orzo pasta and reduce heat to simmer. Cook for 7-8 minutes or until it reaches your desired tenderness. Drain the pasta and allow to cool to room temperature.
    3. Dice the tomatoes and cucumber to medium chunks. Slice the red onion. Add veggies and feta to a large bowl. Toss with the dressing and pasta of the ingredients together and serve.
    • 1.5 cup: 450 calories, 65g carbs, 20g fat, 5g protein, 4g fiber
    Megan Lautz, MS, RD, CSCS, TSAC-F

    Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

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