Wild Rice & Chicken Salad

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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.

340
Calories
12g
Fat
22g
Protein
6
Servings

Ingredients

1 box long grain and wild rice mix (6 ounces)
1/2 c Stonyfield Organic Low Fat Plain Yogurt
2 T fig-flavored vinegar
1 T Dijon mustard
3/4 t salt
1/2 t black pepper
1 T 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)
Nutrition Information: 
Calories: 
340
Calories from Fat: 
110
Total Fat: 
12g
Saturated Fat: 
1.5g
Cholesterol: 
45mg
Sodium: 
380mg
Total Carbohydrate: 
38g
Dietary Fiber: 
4g
Sugars: 
12g
Protein: 
22g
Vitamin A: 
20%
Vitamin C: 
10%
Calcium: 
8%
Iron: 
10%

Preparation:

Step 1

Prepare rice mix following package directions, discarding any seasoning packet.

Step 2

Meanwhile, in a small bowl, mix yogurt, vinegar, mustard, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper; set aside.

Step 3

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.

Step 4

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.

Step 5

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.

Ingredients

1 box long grain and wild rice mix (6 ounces)
1/2 c Stonyfield Organic Low Fat Plain Yogurt
2 T fig-flavored vinegar
1 T Dijon mustard
3/4 t salt
1/2 t black pepper
1 T 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)
Nutrition Information: 
Calories: 
340
Calories from Fat: 
110
Total Fat: 
12g
Saturated Fat: 
1.5g
Cholesterol: 
45mg
Sodium: 
380mg
Total Carbohydrate: 
38g
Dietary Fiber: 
4g
Sugars: 
12g
Protein: 
22g
Vitamin A: 
20%
Vitamin C: 
10%
Calcium: 
8%
Iron: 
10%

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