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Asparagus, Mandarin Orange, Chicken and Rice

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Asparagus, Mandarin Orange, Chicken and Rice
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Asparagus, Mandarin Orange, Chicken and Rice
En Español

Fivestar Rating
(152 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 30 minutes

Fresh California asparagus, mandarin oranges, chicken, and brown rice make perfect compliments in this Asian-influenced salad. 

Ingredients

For the Vinaigrette
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons rice vinegar
  • 3 tablespoons mandarin orange juice (reserved from oranges)
  • 1 tablespoon soy sauce
For the Salad:
  • 3 1/3 cups fresh asparagus (trimmed)
  • 2 cans 11 oz cans mandarin oranges (drained, reserve juice)
  • 12 ounces cooked chicken breast (cut into chunks)
  • 3 cups cooked instant brown rice

Directions

  1. In  small bowl, whisk vinaigrette ingredients, set aside.
     
  2. Cook rice according to package directions.
     
  3. Place whole trimmed asparagus in a large skillet with 1 1/2 inches of water.
     
  4. Bring to a boil, reduce heat and simmer, uncovered, for 2-5 minutes.
     
  5. Rinse with cool water and cut into 1-inch pieces.
     
  6. In a medium size bowl, toss all ingredients. 

 

Notes

Weekly Meal Planning Tip: When you're planning a dinner with chicken, cook up extra chicken breast and refrigerate for later use in this salad. 

Source:

Produce for Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 440
Total Fat 11 g
Saturated Fat 2 g
Cholesterol 70 mg
Sodium N/A
Carbohydrates 51 g
Dietary Fiber 6 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 33 g
Vitamin D 0 mcg
Calcium 63 mg
Iron 3 mg
Potassium 737 mg
N/A - data is not available
Nutrients Amount
Total Calories 440
Total Fat 11 g
Saturated Fat 2 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 9 mg
Omega 3 - DHA 17 mg
Cholesterol 70 mg
Carbohydrates 51 g
Dietary Fiber 6 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 33 g
Minerals
Calcium 63 mg
Potassium 737 mg
Copper 367 mcg
Iron 3 mg
Magnesium 119 mg
Phosphorus 378 mg
Selenium 42 mg
Zinc 3 mg
Vitamins
Vitamin A 110 mcg RAE
Vitamin B6 0.8 mg
Vitamin B12 0.3 mcg
Vitamin C 50 mg
Vitamin D 0 mcg
Vitamin E 43 mg
Vitamin K 130 mcg
Folate 130 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.3 mg
Niacin 15 mg
Choline 119 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
3/4 cups
Vegetables
1/2 cups
Grains
1 1/2 ounces
Protein Foods
3 ounces