Wild Rice & Chicken Salad
The prepared rice mix lets you get a jump start on this satisfying fruit and nut salad. If you can't find fig vinegar, feel free use to use another lighter, sweet variety of vinegar, like raspberry or apple cider.
Yields: 6 Servings
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Ingredients
| 1 | box | long grain and wild rice mix (6 ounces) |
| 1⁄2 | c | Stonyfield Organic Low Fat Plain Yogurt |
| 2 | tbsp | fig-flavored vinegar |
| 1 | tbsp | Dijon mustard |
| 3⁄4 | tsp | salt |
| 1⁄2 | tsp | black pepper |
| 1 | tbsp | olive oil |
| 1 | lb | boneless (skinless chicken breasts, cut lengthwise into 1/4-inch-wide strips) |
| 1 | Gala apple (cored and chopped) | |
| 7 | scallions (trimmed and chopped) | |
| 1⁄2 | c | chopped toasted pecans |
| 1⁄2 | c | dried cranberries |
| 1 | head | Bibb lettuce (separated into leaves, rinsed and dried) |
Directions
Prepare rice mix following package directions, discarding any seasoning packet.
Meanwhile, in a small bowl, mix yogurt, vinegar, mustard, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper; set aside.
Heat olive oil in a large skillet over medium-high heat. Add chicken to skillet and sprinkle with remaining 1/4 teaspoon each salt and pepper. Cook for 6 to 9 minutes or until cooked through. Remove chicken from skillet and cut into bite-size pieces.
In a large bowl, stir together chicken, apple, scallions, pecans and cranberries. Add rice and stir to combine. Pour yogurt dressing over top and gently mix.
To serve, make bowls with individual Bibb lettuce leaves. Equally divide the rice salad among the leaves. Or, line a large serving bowl with the lettuce leaves; spoon the salad into the bowl.
Nutrition Information
|
340
CALORIES
|
12g
TOTAL FAT
|
22g
PROTEIN
|
View Complete Nutrition Information
| Nutrition Facts | ||
|---|---|---|
| Amount Per Serving | ||
340
110
|
||
| % Daily Value* | ||
| Total Fat | 12g | 0% |
| Saturated Fat | 1.5g | 0% |
| Trans Fat | 0g | 0% |
| Cholesterol | 45mg | 0% |
| Sodium | 380mg | 0% |
| Total Carbohydrate | 38g | 0% |
| Dietary Fiber | 4g | 0% |
| Sugars | 12g | 0% |
| Protein | 22g | 0% |
| Vitamin A | 20% | |
| Vitamin C | 10% | |
| Calcium | 8% | |
| Iron | 10% | |
| * Percent Daily Values are based on a 2,000 calorie diet. | ||
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