Best Wild Rice Salad

Gluten Free
Low Fod Map
Health score
30%
Best Wild Rice Salad
55 min.
4
384kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • tablespoon butter 
  •  chicken breast half boneless skinless
  • tablespoon olive oil 
  • head romaine lettuce dried rinsed
  • servings salt and pepper to taste
  • tablespoons walnut oil 
  • 0.3 cup water chestnuts drained sliced
  • 0.7 cup rice wild uncooked

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. In a medium saucepan, cover wild rice with three inches (7.5 cm) of salted water. Bring to a boil and boil, uncovered, for 30 minutes, or until tender.
  2. Drain the excess water, turn heat to lowest setting, cover rice and let steam for 15-20 minutes, or until the grains split open.
  3. Remove from heat and let cool.
  4. In a medium skillet over medium heat, saute the chicken lightly in the butter and oil, cooking gently and thoroughly. Do not overcook the chicken. Cool and shred the chicken into bite-size pieces.
  5. In a medium bowl, mix together the rice, chicken and water chestnuts. Set aside.
  6. For the dressing, whisk together the walnut oil, vinegar, salt and pepper.
  7. Pour over the wild rice mixture and combine. To serve, place 2-3 romaine leaves on each plate and spoon the wild rice mixture onto the leaves.

Nutrition Facts

Calories384kcal
Protein18.46%
Fat51.77%
Carbs29.77%

Properties

Glycemic Index
39
Glycemic Load
10.94
Inflammation Score
-10
Nutrition Score
25.974782420241%

Flavonoids

Luteolin
0.08mg
Kaempferol
0.03mg
Quercetin
3.44mg

Nutrients percent of daily need

Calories:384.07kcal
19.2%
Fat:22.57g
34.73%
Saturated Fat:3.98g
24.89%
Carbohydrates:29.2g
9.73%
Net Carbohydrates:23.71g
8.62%
Sugar:4.27g
4.74%
Cholesterol:43.69mg
14.56%
Sodium:299.83mg
13.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.11g
36.22%
Vitamin A:13740.63IU
274.81%
Vitamin K:165.53µg
157.64%
Folate:241.81µg
60.45%
Vitamin B3:8.26mg
41.3%
Vitamin B6:0.68mg
33.92%
Manganese:0.64mg
31.96%
Phosphorus:287.66mg
28.77%
Selenium:19.64µg
28.06%
Fiber:5.49g
21.96%
Magnesium:85.96mg
21.49%
Potassium:745.34mg
21.3%
Zinc:2.37mg
15.8%
Iron:2.52mg
14.01%
Vitamin B2:0.24mg
13.99%
Vitamin B5:1.35mg
13.49%
Copper:0.25mg
12.72%
Vitamin B1:0.18mg
12.14%
Vitamin C:7.22mg
8.75%
Vitamin E:1.28mg
8.54%
Calcium:64.07mg
6.41%
Vitamin B12:0.12µg
1.98%
Source:Allrecipes