Chicken, Rice, and Tropical Fruit Salad

Gluten Free
Dairy Free
Health score
25%
Chicken, Rice, and Tropical Fruit Salad
45 min.
4
400kcal

Suggestions

Ingredients

  • 0.3 cup almonds toasted sliced
  • cup rice uncooked
  • 1.5 tablespoons canola oil 
  • cups rotisserie chicken breast boneless skinless cubed
  • tablespoons mint leaves fresh finely chopped
  • 1.5 tablespoons juice of lemon fresh
  • cup mangos jarred peeled drained sliced chopped (such as Del Monte SunFresh)
  • cup pineapple fresh cubed
  • 0.5 cup grapes red seedless halved
  •  romaine lettuce leaves 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • whisk

Directions

  1. Cook rice according to package directions, omitting salt and fat. Cool.
  2. Combine rice and next 5 ingredients.
  3. Combine mint and next 3 ingredients in a small bowl, stirring with a whisk.
  4. Drizzle mint mixture over rice mixture; toss well. Cover and chill.
  5. Place 1 lettuce leaf on each of four plates. Spoon 1 1/2 cups rice mixture onto each lettuce leaf.
  6. for your toddler: Omit the lettuce leaf.
  7. Place a spoonful of the salad in a small bowl or resealable plastic dish. Refrigerate it until serving time, or pack it in an insulated bag.
  8. Serve it with whole-wheat crackers, cucumber slices, and milk. Remember to pack a spoon or fork.
  9. Rotisserie Chicken Rotisserie chicken is great to keep on hand for a quick meal. When buying rotisserie chicken at the grocery store, pick it up at the end of your shopping trip so it stays hot until you get it home.
  10. Serve or refrigerate it within two hours or sooner in hot weather. It'll keep in the refrigerator for three to four days.

Nutrition Facts

Calories400kcal
Protein21.46%
Fat23.98%
Carbs54.56%

Properties

Glycemic Index
56.9
Glycemic Load
29.49
Inflammation Score
-9
Nutrition Score
23.152173767919%

Flavonoids

Cyanidin
0.18mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.78mg
Epigallocatechin
0.15mg
Epicatechin
0.03mg
Eriodictyol
1.06mg
Hesperetin
1.07mg
Naringenin
0.1mg
Apigenin
0.14mg
Luteolin
0.34mg
Isorhamnetin
0.15mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:400.16kcal
20.01%
Fat:10.72g
16.5%
Saturated Fat:1.18g
7.4%
Carbohydrates:54.91g
18.3%
Net Carbohydrates:51.38g
18.68%
Sugar:13.42g
14.91%
Cholesterol:48mg
16%
Sodium:238.99mg
10.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.59g
43.19%
Vitamin A:3050.6IU
61.01%
Manganese:1.14mg
57.07%
Vitamin C:40.33mg
48.88%
Vitamin B3:9.42mg
47.12%
Selenium:31.65µg
45.21%
Vitamin B6:0.78mg
39.18%
Vitamin K:37.42µg
35.63%
Phosphorus:261.87mg
26.19%
Vitamin E:3.04mg
20.3%
Folate:76.82µg
19.21%
Vitamin B5:1.8mg
17.99%
Potassium:612.36mg
17.5%
Copper:0.32mg
15.95%
Magnesium:63.24mg
15.81%
Fiber:3.53g
14.13%
Vitamin B2:0.23mg
13.62%
Vitamin B1:0.17mg
11.53%
Zinc:1.31mg
8.76%
Iron:1.52mg
8.44%
Calcium:59.7mg
5.97%
Vitamin B12:0.15µg
2.5%
Source:My Recipes