Chicken-and-Wild Rice Salad

Gluten Free
Dairy Free
Very Healthy
Health score
82%
Chicken-and-Wild Rice Salad
25 min.
6
467kcal

Suggestions


Indulge your taste buds with this delicious Chicken-and-Wild Rice Salad, a unique blend of flavors and textures that will leave you feeling satisfied and energized. This dish is not only a delightful combination of tender shredded chicken, earthy wild rice, and crunchy toasted pecans, but it's also a nourishing option that fits seamlessly into a healthy lifestyle. With a health score of 82, this salad delivers essential nutrients while being gluten-free and dairy-free.

Imagine enjoying a vibrant mix of colorful vegetables, including crisp red bell pepper and fresh watercress, all tossed in a zesty dressing made from soy sauce, rice wine vinegar, and sesame oil. This salad is perfect as a side dish, a light lunch, or even as a hearty main course, making it an incredibly versatile choice for any meal. Best of all, it comes together in just 25 minutes, making it a fantastic option for busy weeknights or effortless entertaining.

Whether you're seeking a nutritious dish to fuel your day or a crowd-pleaser for your next gathering, this Chicken-and-Wild Rice Salad checks all the boxes. The delightful crunch of pecans combined with the savory flavors of seasoned chicken and fragrant wild rice will entice your palate and impress your guests. Why not whip up this wholesome salad today and discover just how enjoyable healthy eating can be?

Ingredients

  • 0.3 cup green onions minced
  • 8.5 oz grain brown and rice mix wild whole ready-to-serve
  • cup pecans chopped
  • servings bell pepper to taste
  • cup bell pepper diced red
  • tablespoons rice wine vinegar 
  • tablespoons sesame oil 
  • cups meat from a rotisserie chicken shredded cooked
  • tablespoons soya sauce 
  • cup watercress coarsely chopped

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 35
  2. Bake pecans in a single layer in a shallow pan 10 to 12 minutes or until toasted and fragrant, stirring halfway through.
  3. Whisk together soy sauce, vinegar, and sesame oil in a large bowl.
  4. Prepare brown and wild rice mix according to package directions. Stir chicken, next 3 ingredients, toasted pecans, and rice into soy sauce mixture.
  5. Add pepper.

Nutrition Facts

Calories467kcal
Protein20.65%
Fat45.29%
Carbs34.06%

Properties

Glycemic Index
33.83
Glycemic Load
1.47
Inflammation Score
-10
Nutrition Score
29.643912958062%

Flavonoids

Cyanidin
1.95mg
Delphinidin
1.32mg
Catechin
1.32mg
Epigallocatechin
1.02mg
Epicatechin
0.15mg
Epigallocatechin 3-gallate
0.42mg
Luteolin
0.61mg
Kaempferol
1.38mg
Myricetin
0.01mg
Quercetin
2.37mg

Nutrients percent of daily need

Calories:466.91kcal
23.35%
Fat:23.88g
36.74%
Saturated Fat:3.35g
20.93%
Carbohydrates:40.42g
13.47%
Net Carbohydrates:34.98g
12.72%
Sugar:5.5g
6.11%
Cholesterol:52.5mg
17.5%
Sodium:565.17mg
24.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.5g
49%
Vitamin C:130.57mg
158.26%
Manganese:2.51mg
125.69%
Vitamin A:3371.36IU
67.43%
Vitamin B3:9.14mg
45.68%
Vitamin B6:0.85mg
42.32%
Selenium:27.6µg
39.42%
Phosphorus:361.25mg
36.12%
Vitamin K:29.69µg
28.28%
Magnesium:111.74mg
27.93%
Vitamin B1:0.39mg
26.05%
Fiber:5.44g
21.78%
Copper:0.41mg
20.32%
Zinc:3.01mg
20.06%
Vitamin B5:1.81mg
18.06%
Potassium:583.38mg
16.67%
Folate:66.02µg
16.5%
Vitamin E:2.45mg
16.34%
Vitamin B2:0.27mg
16.01%
Iron:2.61mg
14.52%
Calcium:49.39mg
4.94%
Vitamin B12:0.2µg
3.38%
Source:My Recipes