Asian Chicken and Wild Rice Salad

Name: Asian Chicken and Wild Rice Salad
Yield: serves 4, 1 1/4 cups per serving
Ingredients: 1 7-ounce package instant white and wild rice, seasoning packet discarded; 3 tablespoons soy sauce (lowest sodium available); 1 1/2 tablespoons sugar; 2 teaspoons plain rice vinegar; 1/4 teaspoon crushed red pepper flakes, or to taste; 2 cups cooked chicken from Apricot-Barbecue Chicken Chunks; 1 large red or green bell pepper, chopped; 1 8-ounce can sliced water chestnuts, rinsed, drained, and chopped; 4 lettuce leaves (optional)

December 9, 2011

If you can keep a secret, no one will guess that this delectable salad uses leftovers from Apricot-Barbecue Chicken Chunks (page 141) as a key ingredient.

Recipe information

Yield
serves 4, 1 1/4 cups per serving

Ingredients

1 7-ounce package instant white and wild rice, seasoning packet discarded

3 tablespoons soy sauce (lowest sodium available)

1 1/2 tablespoons sugar

2 teaspoons plain rice vinegar

1/4 teaspoon crushed red pepper flakes, or to taste

2 cups cooked chicken from Apricot-Barbecue Chicken Chunks

1 large red or green bell pepper, chopped

1 8-ounce can sliced water chestnuts, rinsed, drained, and chopped

4 lettuce leaves (optional)

Preparation

Step 1
Prepare the rice using the package directions, omitting the salt, margarine, and seasoning packet. Spread the cooked rice on a baking sheet in a thin layer. Put on a cooling rack and let cool for 8 minutes, stirring occasionally.
Step 2
Meanwhile, in a large bowl, whisk together the soy sauce, sugar, vinegar, and red pepper flakes. Add the chicken, bell pepper, and water chestnuts, tossing to coat.
Step 3
Stir the cooled rice into the chicken mixture. Serve on the lettuce.
Cook’s Tip on Rice Vinegar
Step 4
When shopping for rice vinegar, read the label carefully. If it says “Seasoned Rice Vinegar,” the product may have a lot of salt added. Mild and slightly sweet, plain rice vinegar contains no sodium.
nutrition information
Step 5
(Per Serving)
Step 6
Calories: 420
Step 7
Total Fat: 2.0g
Step 8
Saturated: 0.5g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 0.5g
Step 11
Monounsaturated: 0.5g
Step 12
Cholesterol: 66mg
Step 13
Sodium: 478mg
Step 14
Carbohydrates: 67g
Step 15
Fiber: 3g
Step 16
Sugars: 21g
Step 17
Protein: 32g
Step 18
Dietary Exchanges
Step 19
2 Starch
Step 20
1 Vegetable
Step 21
1 Carbohydrate
Step 22
2 1/2 Very Lean Meat

American Heart Association Quick & Easy Meals

TagsSalad Rice Rice & Grains Wild Rice Chicken Poultry Main Dinner Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Cook’s Tip on Rice Vinegar

Step 4

nutrition information

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

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Step 22

Recipe notes