Chicken and Rice Salad with Pine Nuts and Lemon

Gluten Free
Dairy Free
Health score
53%
Chicken and Rice Salad with Pine Nuts and Lemon
45 min.
4
697kcal

Suggestions

Ingredients

  • tablespoons flat-leaf parsley minced
  • 0.3 cup golden raisins 
  • servings fresh-ground pepper black
  • 0.3 cup juice of lemon from 2 lemons
  • 1.5 teaspoons lemon zest grated
  • 0.5 cup olive oil 
  • 1.5 cups peas frozen
  • 0.3 cup pinenuts 
  • cups rice long-grain
  • servings salt 
  •  scallions including tops green chopped
  • 1.3 pounds chicken breasts boneless skinless 4

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • pot
  • sieve
  • slotted spoon

Directions

  1. In a small frying pan, toast the pine nuts over moderately low heat, stirring frequently, until they are golden brown, about 5 minutes. Or toast the pine nuts in a 350 oven for about 8 minutes.
  2. In a small glass or stainless-steel bowl, whisk together the lemon juice, 1 teaspoon salt, and 1/4 teaspoon pepper.
  3. Add the oil slowly, whisking.
  4. Bring a large pot of salted water to a boil.
  5. Add the peas; cook until just barely tender, about 3 minutes. Using a slotted spoon or a strainer, transfer to a large bowl.
  6. Add the rice to the water and cook until tender, about 15 minutes.
  7. Drain, return to the pot, and cover to keep warm.
  8. Meanwhile, in a large frying pan, bring 1/4 inch of water to a simmer over moderately high heat.
  9. Sprinkle the chicken with salt and pepper and add to the pan. Cover, reduce the heat, and simmer, turning once, until cooked through, about 12 minutes.
  10. Remove the chicken, let cool slightly, and then cut into approximately 1/2-inch chunks.
  11. Add the pine nuts, rice, chicken, raisins, scallions, parsley, lemon zest, and dressing to the large bowl and stir gently to mix.
  12. Wine Recommendation: The ingredients may call to mind the Mediterranean, but this salad will really sing with a dry riesling from Alsace in northern France. The wine's cleansing acidity and delicate taste of citrus and peach will both mirror and contrast the flavors and textures here perfectly.

Nutrition Facts

Calories697kcal
Protein25.26%
Fat20.94%
Carbs53.8%

Properties

Glycemic Index
64.55
Glycemic Load
50.8
Inflammation Score
-8
Nutrition Score
36.609999584115%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Apigenin
6.49mg
Luteolin
0.07mg
Kaempferol
0.54mg
Myricetin
0.45mg
Quercetin
2.2mg

Nutrients percent of daily need

Calories:696.72kcal
34.84%
Fat:16.06g
24.7%
Saturated Fat:2.25g
14.08%
Carbohydrates:92.84g
30.95%
Net Carbohydrates:87.15g
31.69%
Sugar:9.72g
10.8%
Cholesterol:96.77mg
32.26%
Sodium:382.66mg
16.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.6g
87.2%
Manganese:2.07mg
103.56%
Vitamin K:108.62µg
103.45%
Vitamin B3:19.01mg
95.06%
Selenium:63.59µg
90.84%
Vitamin B6:1.44mg
71.78%
Phosphorus:551.42mg
55.14%
Vitamin C:38.17mg
46.26%
Vitamin B5:3.24mg
32.37%
Potassium:1001.09mg
28.6%
Magnesium:111.03mg
27.76%
Copper:0.51mg
25.42%
Vitamin B1:0.35mg
23.62%
Fiber:5.69g
22.78%
Zinc:3.25mg
21.64%
Vitamin B2:0.33mg
19.13%
Iron:3.24mg
18%
Vitamin A:897.79IU
17.96%
Folate:71.18µg
17.79%
Vitamin E:2.18mg
14.55%
Calcium:72.84mg
7.28%
Vitamin B12:0.3µg
5.04%
Vitamin D:0.15µg
1.01%
Source:My Recipes