Chicken and Snap Pea Wild Rice Salad

Gluten Free
Dairy Free
Health score
23%
Chicken and Snap Pea Wild Rice Salad
315 min.
10
237kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • cup celery sliced
  • cups meat from a rotisserie chicken cubed cooked
  • tablespoons dijon mustard 
  • teaspoon tarragon dried crumbled
  • 0.5 cup parsley fresh chopped
  • clove garlic minced
  • 0.5 cup green onion sliced
  • 0.5 teaspoon pepper flakes red crushed
  • 0.7 cup safflower oil 
  • teaspoon salt 
  • 0.5 cup slivered almonds toasted
  • 0.5 pound sugar snap peas 
  • 0.3 cup tarragon vinegar 
  • cups water 
  • tablespoon sugar white
  • 1.5 cups rice wild uncooked

Equipment

  • sauce pan
  • whisk
  • mixing bowl
  • colander

Directions

  1. Bring the wild rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender but not mushy, 20 to 45 minutes depending on the variety of wild rice.
  2. Drain off any excess liquid, fluff the rice with a fork, and cook uncovered 5 minutes more.
  3. Scrape into a mixing bowl, and refrigerate until cold.
  4. Whisk the vinegar, mustard, sugar, salt, garlic, dried tarragon, black pepper, and red pepper flakes in a small mixing bowl until smooth.
  5. Pour the safflower oil into the dressing in a thin, steady stream while whisking vigorously until the oil has been fully incorporated into the dressing; set aside. Stir the chicken, celery, parsley, and green onion into the cooled wild rice. Stir in the dressing until evenly blended. Cover the rice mixture, and refrigerate 4 hours to overnight.
  6. Bring a small saucepan of lightly salted water to a boil.
  7. Add the sugar snap peas, and cook uncovered until just tender, about 30 seconds.
  8. Drain in a colander, then immediately immerse in ice water for several minutes until cold to stop the cooking process. Once the peas are cold, drain and cut into 1-inch diagonal pieces. Refrigerate until ready to serve. Stir the peas and toasted almonds into the rice mixture just before serving.

Nutrition Facts

Calories237kcal
Protein27.29%
Fat33.54%
Carbs39.17%

Properties

Glycemic Index
44.61
Glycemic Load
10.39
Inflammation Score
-7
Nutrition Score
16.153913010722%

Flavonoids

Cyanidin
0.13mg
Catechin
0.07mg
Epigallocatechin
0.14mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Apigenin
6.75mg
Luteolin
0.14mg
Isorhamnetin
0.14mg
Kaempferol
0.16mg
Myricetin
0.45mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:236.87kcal
11.84%
Fat:8.93g
13.74%
Saturated Fat:1.26g
7.87%
Carbohydrates:23.46g
7.82%
Net Carbohydrates:20.04g
7.29%
Sugar:3.3g
3.66%
Cholesterol:31.5mg
10.5%
Sodium:335.86mg
14.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.35g
32.7%
Vitamin K:69.18µg
65.89%
Manganese:0.59mg
29.38%
Vitamin B3:5.41mg
27.07%
Phosphorus:235.31mg
23.53%
Vitamin C:19.06mg
23.11%
Magnesium:79.69mg
19.92%
Selenium:13.11µg
18.74%
Vitamin E:2.79mg
18.61%
Vitamin B6:0.34mg
16.85%
Zinc:2.42mg
16.16%
Fiber:3.42g
13.67%
Copper:0.27mg
13.34%
Vitamin B2:0.22mg
13.2%
Vitamin A:658.1IU
13.16%
Folate:49.11µg
12.28%
Iron:2.1mg
11.69%
Potassium:357.8mg
10.22%
Vitamin B5:0.92mg
9.2%
Vitamin B1:0.12mg
7.74%
Calcium:57.49mg
5.75%
Vitamin B12:0.12µg
2.03%
Source:Allrecipes