Chicken-and-Rice Salad

Gluten Free
Dairy Free
Very Healthy
Health score
71%
Chicken-and-Rice Salad
45 min.
4
585kcal

Suggestions

Ingredients

  • 0.8 cup arugula chopped
  • cup chicken broth 
  • cups meat from a rotisserie chicken cooked chopped
  • 0.3 cup green onions chopped
  • servings lettuce leaves 
  • cup pecans coarsely chopped
  • 0.3 teaspoon pepper 
  •  bell pepper red chopped
  • ounce rice mix long-grain wild
  • tablespoons rice wine vinegar 
  • 0.3 teaspoon salt 
  • 1.5 tablespoons sesame oil 
  • 1.5 tablespoons soya sauce 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Cook rice according to package directions, substituting 1 cup chicken broth for 1 cup water; cool.
  2. Bake pecans in a shallow pan at 350, stirring often, 5 to 10 minutes or until toasted.
  3. Combine rice, pecans, chicken, and next 3 ingredients in a bowl.
  4. Whisk together soy sauce and next 4 ingredients; pour over chicken mixture, tossing gently.
  5. Serve on individual lettuce-lined plates.

Nutrition Facts

Calories585kcal
Protein24.65%
Fat48.97%
Carbs26.38%

Properties

Glycemic Index
64.75
Glycemic Load
17.04
Inflammation Score
-10
Nutrition Score
30.530435002368%

Flavonoids

Cyanidin
2.93mg
Delphinidin
1.98mg
Catechin
1.97mg
Epigallocatechin
1.53mg
Epicatechin
0.22mg
Epigallocatechin 3-gallate
0.63mg
Luteolin
0.18mg
Isorhamnetin
0.16mg
Kaempferol
1.4mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:585.47kcal
29.27%
Fat:32.55g
50.08%
Saturated Fat:4.43g
27.68%
Carbohydrates:39.47g
13.16%
Net Carbohydrates:33.04g
12.01%
Sugar:4.23g
4.7%
Cholesterol:79.93mg
26.64%
Sodium:832.19mg
36.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.87g
73.73%
Manganese:2.02mg
100.9%
Vitamin B3:12.29mg
61.43%
Vitamin A:2927.98IU
58.56%
Vitamin C:44.44mg
53.86%
Phosphorus:491.81mg
49.18%
Selenium:28.61µg
40.88%
Vitamin B6:0.79mg
39.25%
Zinc:5.6mg
37.35%
Magnesium:143.58mg
35.89%
Copper:0.64mg
32.15%
Fiber:6.43g
25.7%
Vitamin B2:0.4mg
23.76%
Vitamin B1:0.36mg
23.7%
Folate:83.32µg
20.83%
Vitamin K:21.16µg
20.16%
Potassium:700.91mg
20.03%
Iron:3.5mg
19.46%
Vitamin B5:1.86mg
18.6%
Vitamin E:1.42mg
9.47%
Calcium:66.65mg
6.67%
Vitamin B12:0.32µg
5.27%
Source:My Recipes