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Chicken, Rice and Fruit Salad

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Chicken, Rice and Fruit Salad
En Español

Fivestar Rating
(108 votes)
Recipe Total Cost
  • Makes: 3 servings

Leftover rice? Use it in this fruit and chicken salad for a new spin on chicken salad. Serve the dish on lettuce leaves.

Ingredients

  • 1 cup brown or white rice, cooked
  • 2 teaspoons parsley, dried (or 2 Tablespoons fresh, finely chopped)
  • 1/2 teaspoon black pepper (ground)
  • 1/4 clove garlic (finely chopped)
  • 1 tablespoon Ranch dressing, fat-free
  • 2 tablespoons mayonnaise, fat-free
  • 1 cup apple or cantaloupe (cut into chunks)
  • 1/3 cup grape halves (red or purple, cut into chunks)
  • 1/2 cup celery (chopped)
  • 1 1/4 cups chicken, cooked (cut into bite-size pieces)
  • 6 lettuce leaves

Directions

1. Wash your hands and work area.
2. If not using leftover or "planned over" rice - cook rice according to package directions without adding salt. Chill.
3. In a serving bowl, mix parsley, black pepper, garlic, dressing, and mayonnaise together.
4. Add cooled rice, apple, grapes, celery, and chicken. Stir gently.
5. Serve cold on a bed of clean lettuce leaves, if desired.
6. Cover and refrigerate leftovers within 2 hours.
 

Notes

A child could wash the fruit and help remove the seeds.
Note: Recipe analysis was done using brown rice
Learn more about:
- Garlic
- Apples
- Grapes
- Celery
- Lettuce

Source:

Kansas State University Research and Extension, Fix it Fresh! Recipe Series

Nutrition Information

Serving Size: 1/3 of recipe (246g)
Nutrients Amount
Total Calories 216
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 55 mg
Sodium 431 mg
Carbohydrates 28 g
Dietary Fiber 3 g
Total Sugars 9 g
Added Sugars included 1 g
Protein 19 g
Vitamin D 0 mcg
Calcium 35 mg
Iron 1 mg
Potassium 418 mg
N/A - data is not available
Nutrients Amount
Total Calories 216
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 3 mg
Cholesterol 55 mg
Carbohydrates 28 g
Dietary Fiber 3 g
Total Sugars 9 g
Added Sugars included 1 g
Protein 19 g
Minerals
Calcium 35 mg
Potassium 418 mg
Sodium 431 mg
Copper 142 mcg
Iron 1 mg
Magnesium 53 mg
Phosphorus 207 mg
Selenium 25 mcg
Zinc 1 mg
Vitamins
Vitamin A 35 mcg RAE
Vitamin B6 0.7 mg
Vitamin B12 0.1 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 32 mcg
Folate 26 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 7 mg
Choline 55 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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