CHICKEN AND RICE SALAD
Notes Janne Rowe from Wichita, Kansas, "I start this salad by poaching chicken breasts in a mixture of white wine, garlic and lemon juice. It gives them great flavor and helps keep them moist." The cubed chicken, veggies and cooked rice are tossed with a tasty homemade dressing.
Provided by Taste of Home
Categories Lunch
Time 40m
Yield 7 servings.
Number Of Ingredients 21
Steps:
- In a large nonstick skillet, combine the wine, lemon juice, garlic and 1/4 teaspoon ginger. Bring to a boil; reduce heat. Add chicken; poach, uncovered, over medium-low heat for 15 minutes or until a thermometer reads 170°. Remove chicken from cooking liquid; cool., In a large saucepan, bring broth and remaining ginger to a boil. Stir in rice. Reduce heat; cover and simmer for 15-20 minutes or until liquid is absorbed and rice is tender. Fluff with a fork., Transfer to a large bowl; cool. Add the peas, onions, celery and peppers. Cut chicken into bite-size pieces; add to rice mixture and toss., Whisk the dressing ingredients; drizzle over salad and toss to coat.
Nutrition Facts : Calories 350 calories, Fat 6g fat (1g saturated fat), Cholesterol 47mg cholesterol, Sodium 704mg sodium, Carbohydrate 43g carbohydrate (0 sugars, Fiber 3g fiber), Protein 25g protein. Diabetic Exchanges
LOW-FAT CHICKEN FRIED RICE
Make and share this Low-Fat Chicken Fried Rice recipe from Food.com.
Provided by lovin2cook
Categories Brown Rice
Time 30m
Yield 2 1/2 c, 4 serving(s)
Number Of Ingredients 8
Steps:
- Boil bag of rice for about 1-2 min less than the box states (mine said 10-12 minutes and I boiled 9 minutes). spray small pan with pam and scramble egg whites. In a larger pan, add butter or margarine, onion, and carrots. Cook on medium heat for 3-4 minutes. Add cooked rice, eggs, chicken, pepper, and liquid aminos. Mix well and simmer about 3 minutes. Serve.
Nutrition Facts : Calories 189.4, Fat 5.8, SaturatedFat 1.4, Cholesterol 23.8, Sodium 107, Carbohydrate 20.4, Fiber 1.4, Sugar 1.5, Protein 13.2
HEALTHY CHICKEN FRIED RICE (LOW G.I.)
Trying to accumulate some recipes that are high in fiber and protein but low in fat. This is actually just as good as regular fried rice. If you can't find fresh bean sprouts, just omit them because the ones in a can are sorta gross! Found that out the hard way!
Provided by little_wing
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil.
- Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed.
- Fluff with fork and set aside.
- In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.
- Add green onions, carrot, celery, and cooked rice.
- Cook, stirring for 2 minutes, to combine.
- Add remaining chicken stock and soy sauce and cook for 5 minutes.
- Add bean sprouts and toss to combine.
Nutrition Facts : Calories 251.2, Fat 3.2, SaturatedFat 0.6, Cholesterol 34.2, Sodium 1146.5, Carbohydrate 35.5, Fiber 3.8, Sugar 5, Protein 21
INDIAN RICE SALAD WITH CHICKEN
Raid the fridge and rustle up this hearty yet healthy salad with pulses, nuts, tikka chicken and a mango curry dressing
Provided by Sarah Cook
Categories Lunch
Time 40m
Number Of Ingredients 15
Steps:
- Cook the rice following pack instructions but add the turmeric and 1 tsp curry powder to the cooking water. Drain well and spread on a tray lined with kitchen paper to cool.
- Meanwhile, finely chop the coriander stalks and whisk with all the other dressing ingredients, plus seasoning.
- Tip the rice into a big mixing bowl. Using a fork, break up any large lumps, then mix in the cashews, cucumber, onion, coriander leaves, pomegranate seeds, beans and chicken. Pour over the dressing and lightly stir in, then cover and keep in the fridge. Eat over the next 2 days (as long as it's within the chicken use-by date). Keep a big spoon in the bowl so kids can easily help themselves. Top with a dollop of yogurt and add a handful of poppadum crisps, if you like.
Nutrition Facts : Calories 473 calories, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 76 grams carbohydrates, Sugar 15 grams sugar, Fiber 5 grams fiber, Protein 20 grams protein, Sodium 0.4 milligram of sodium
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