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Chicken, Rice, and Fruit Salad

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

  • 3 Servings
  • $3.00 - $5.99

Ingredients

  • 1 cup brown rice, cooked
  • 2 teaspoons parsley, dried
  • 1/2 teaspoon ground black pepper
  • 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

Steps

1

Wash your hands with soap and water.

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.

7

A child could wash the fruit and help remove the seeds.

8

Note: Recipe analysis was done using brown rice.

Ingredients

Serving Size: 1/3 of recipe

NutrientsAmount
Total Calories216
Total Fat3 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA2 mg
Omega 3 - DHA3 mg
Cholesterol55 mg
Carbohydrates28 g
Dietary Fiber3 g
Total Sugars9 g
Added Sugars included1 g
Protein19 g
Minerals
Calcium35 mg
Potassium418 mg
Sodium431 mg
Copper142 mcg
Iron1 mg
Magnesium53 mg
Phosphorus207 mg
Selenium25 mcg
Zinc1 mg
Vitamins
Vitamin A35 mcg RAE
Vitamin B60.7 mg
Vitamin B120.1 mg
Vitamin C4 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K32 mcg
Folate26 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin7 mg
Choline55 mg

Source:

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