Asian Wild Rice Salad

Gluten Free
Dairy Free
Health score
7%
Asian Wild Rice Salad
40 min.
6
211kcal

Suggestions


Welcome to a culinary journey that celebrates the vibrant flavors of Asian cuisine! Our Asian Wild Rice Salad is not only a feast for the senses but also a wholesome addition to your meal repertoire, proudly boasting both gluten-free and dairy-free labels. Perfect as a side dish, antipasti, or even a delightful snack, this salad is versatile enough to shine at any gathering or weeknight dinner.

Imagine the delightful combination of tender chicken, crunchy snow peas, and the earthy goodness of wild rice, all tossed in a fragrant sesame dressing that ties it together beautifully. The colorful splash from grated carrot and the unique crunch of water chestnuts add not only visual appeal but also a refreshing texture. With each bite, you’ll experience a delightful balance of flavors - from the subtle nuttiness of sesame oil to the tangy kick of rice wine vinegar.

This dish comes together in just 40 minutes, making it an ideal choice for busy weeknights or impromptu gatherings. Not only is it easy to make, but it’s also packed with nutrients, sitting at a satisfying 211 calories per serving. So why not bring a taste of the East to your table? Whip up this Asian Wild Rice Salad and impress your family and friends with your culinary prowess. Bon appétit!

Ingredients

  • large carrots grated
  • oz chicken breast half boneless skinless cut into 1-inch pieces
  • teaspoon dijon mustard 
  • 1.8 cups chicken broth low-sodium
  •  onion chopped
  • oz rice mix long grain wild
  • tablespoons rice wine vinegar 
  • 0.3 teaspoon salt 
  • teaspoons sesame oil 
  • cup snow peas trimmed
  • tablespoon vegetable oil 
  •  water chestnuts quartered
  •  button mushrooms white trimmed quartered

Equipment

  • bowl
  • frying pan
  • whisk
  • pot

Directions

  1. Warm sesame oil and 1 Tbsp. vegetable oil in a skillet over medium-high heat.
  2. Add onion and cook, stirring, until softened, 3 minutes. Stir in mushrooms, chicken and rice mix.
  3. Pour in broth and increase heat to high. Bring to a boil, then reduce heat to medium-low. Cover and cook until rice is tender and liquid is absorbed, 25 minutes.
  4. Transfer to a bowl; let cool.
  5. In a large bowl, whisk vinegar, salt and mustard until salt is dissolved. Slowly whisk in remaining vegetable oil until blended.
  6. Bring a large pot of salted water to a boil; add snow peas. Bring back to a boil; cook until peas are tender, 1 minute.
  7. Drain; rinse under cold water. Pat dry.
  8. Add chicken and rice mixture to bowl with dressing. Toss with snow peas, carrots and water chestnuts.
  9. Serve at room temperature.

Nutrition Facts

Calories211kcal
Protein20.55%
Fat21.85%
Carbs57.6%

Properties

Glycemic Index
41.5
Glycemic Load
14.5
Inflammation Score
-9
Nutrition Score
11.15000010055%

Flavonoids

Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.15mg
Myricetin
0.01mg
Quercetin
3.75mg

Nutrients percent of daily need

Calories:210.99kcal
10.55%
Fat:5.1g
7.84%
Saturated Fat:0.9g
5.62%
Carbohydrates:30.24g
10.08%
Net Carbohydrates:28.19g
10.25%
Sugar:2.84g
3.15%
Cholesterol:18.14mg
6.05%
Sodium:172.81mg
7.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.79g
21.58%
Vitamin A:2191.73IU
43.83%
Vitamin B3:5.14mg
25.7%
Selenium:15.25µg
21.78%
Manganese:0.42mg
21.23%
Vitamin B6:0.37mg
18.65%
Vitamin C:12.71mg
15.41%
Phosphorus:146.94mg
14.69%
Vitamin B5:1.1mg
10.96%
Potassium:359.16mg
10.26%
Vitamin K:10.22µg
9.74%
Copper:0.19mg
9.58%
Vitamin B2:0.15mg
8.61%
Fiber:2.05g
8.21%
Iron:1.13mg
6.26%
Magnesium:24.9mg
6.23%
Vitamin B1:0.09mg
6.21%
Zinc:0.79mg
5.26%
Folate:19.37µg
4.84%
Vitamin E:0.53mg
3.52%
Calcium:29.29mg
2.93%
Vitamin B12:0.13µg
2.18%
Source:My Recipes