- HP
Project Meal Plan
June 9, 2026
Projectmealplan.com
This Lemony Chicken and Corn Orzo Salad is packed with bright Summer flavors like skillet charred sweet corn, fresh herbs, and a zippy lemon dressing. Prep ahead for potlucks or a work day no-reheat lunch you’ll look forward to!
From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
1/6
Instructions
1
Cook the orzo: Heat water in a medium saucepan over high heat. Once boiling, add at least 1/2 tablespoon salt to season the water. Cook orzo (8 ounces) to al dente, or the minimum time on the package directions (7 minutes for my orzo). Drain well and rinse with cold water to stop the cooking and bring to room temperature.
2
Prepare the chicken: Slice the chicken breasts (2 small boneless skinless) in half horizontally into 4 equally sized pieces. Rub the butterflied chicken breasts all over with the avocado oil (1 tablespoon), paprika (1/2 teaspoon), garlic powder (1/2 teaspoon) and salt (1/4 teaspoon), then set aside until step 4.
3
Char the corn: Heat a large cast iron or non-stick skillet over a medium heat. If your cast iron is well oiled, add the corn (kernels from 2 cobs) directly to the pan when hot, otherwise, add a small splash of oil as well. Stir the corn occasionally, letting it cook and char on each side for about 3-4 minutes each. Once the corn is sufficiently charred, remove it from the cast iron into a bowl and set aside.
4
Cook the chicken: Return the cast iron pan to medium heat and add a splash of avocado oil. Cook the seasoned chicken for about 7 minutes on each side until slightly charred and cooked through (internal temperature should read 165F). Once cooked, let the chicken rest on a cutting board for 5 minutes before slicing the chicken into bite-sized pieces.
5
Make the dressing: In a mason jar with lid, or small bowl, combine the olive oil (5 tablespoons), white wine vinegar (2 teaspoons), lemon juice (from 2), lemon zest (from 1), salt (1/2 teaspoon) and black pepper (1/4 teaspoon). Put the lid on and shake it up, or whisk until combined.
6
Assemble the salad: Transfer the drained orzo into a large mixing bowl. Fold the cooled chicken, charred corn, and dressing into the orzo. Check the seasoning to see if you’d like to add any more salt or pepper before folding in the fresh basil (1/2 cup roughly chopped), fresh cilantro (1/2 cup roughly chopped) and the crumbled goat cheese (4 ounces).
7
Serve and store: Leave to stand for 5 minutes to allow the flavors to meld a little before serving. Serve with additional fresh herbs and crumbled goat cheese on top if you’d like. This is a delicious meal or cold lunch to make ahead and store in an airtight container in the fridge for up to 3 days. Before enjoying from the fridge, add a spritz of fresh lemon juice and briefly stir to remix any dressing that has settled at the bottom of the bowl.
My Calorie Intake
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Tips & Tricks (5)
- Char Your Corn for Deep Flavor 🔥Let corn kernels develop a golden-brown char in a hot skillet before adding to the salad—this caramelization creates sweet, complex notes that elevate the entire dish.
- Pound Chicken to Even Thickness 🍗Gently pound boneless breasts to uniform thickness before cooking to ensure they cook evenly and stay juicy, preventing dry edges and undercooked centers.
- Make Dressing While Orzo Cools 🍋Whisk your lemon vinaigrette while the pasta is still warm so the orzo can absorb the flavors, creating a more cohesive, well-seasoned salad that improves with time.
- Reserve Pasta Water for Creaminess 💧Save a quarter cup of starchy orzo cooking water and whisk it into your dressing to create a silky emulsion that coats each grain without needing extra oil.
- Add Goat Cheese Last Minute 🧀Fold in crumbled goat cheese and fresh herbs just before serving to keep the cheese from breaking down and maintain vibrant herb flavors throughout the meal.
Recipe Facts
Diet at a Glance
High Protein
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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