Mediterranean Chicken-and-Brown Rice Salad

Gluten Free
Dairy Free
Health score
33%
Mediterranean Chicken-and-Brown Rice Salad
45 min.
6
308kcal

Suggestions


Looking for a vibrant and nutritious dish that captures the essence of the Mediterranean? Look no further than this delightful Mediterranean Chicken-and-Brown Rice Salad! Perfectly gluten-free and dairy-free, this salad is not only a feast for the eyes but also a wholesome meal that can be enjoyed as a side dish, lunch, or even a main course.

With a medley of flavors from fresh herbs like basil and oregano, combined with the hearty texture of brown rice and protein-packed chickpeas, this salad is a celebration of wholesome ingredients. The addition of juicy plum tomatoes and savory roasted chicken breasts brings a satisfying depth to each bite, while the tangy white balsamic vinegar adds a refreshing zing that ties everything together.

Ready in just 45 minutes, this dish is perfect for busy weeknights or meal prep for the week ahead. Whether served at room temperature or chilled, it’s a versatile option that can easily be tailored to your taste. So gather your ingredients and get ready to indulge in a deliciously healthy Mediterranean experience that will leave you feeling nourished and satisfied!

Ingredients

  • cup brown rice long-grain uncooked
  • 19 ounce chickpeas drained canned (garbanzo beans)
  • 0.5 cup basil fresh chopped
  •  garlic cloves minced
  • 10.5 ounce low-salt chicken broth canned
  • teaspoons olive oil 
  • 0.3 cup olives ripe coarsely chopped
  • cup onion coarsely chopped
  • 0.3 cup oregano fresh chopped
  • cups plum tomatoes coarsely chopped
  • 1.8 cups ready-to-eat roasted skinned cubed ( 2 breasts)
  • 0.3 teaspoon salt 
  • cup water 
  • tablespoons balsamic vinegar white

Equipment

  • bowl
  • sauce pan

Directions

  1. Heat the olive oil in a large saucepan over medium-high heat.
  2. Add onion, and saut for 3 minutes.
  3. Add rice, and saut for 1 minute. Stir in the water and broth, and bring to a boil. Cover, reduce heat to medium-low, and cook for 45 minutes or until the liquid is absorbed. Spoon into a large bowl; fluff with a fork.
  4. Add tomato and remaining ingredients, and toss well.
  5. Serve at room temperature or chilled.

Nutrition Facts

Calories308kcal
Protein23.54%
Fat18.69%
Carbs57.77%

Properties

Glycemic Index
53.18
Glycemic Load
18.77
Inflammation Score
-10
Nutrition Score
21.654347897872%

Flavonoids

Naringenin
0.54mg
Luteolin
0.04mg
Isorhamnetin
1.34mg
Kaempferol
0.25mg
Myricetin
0.13mg
Quercetin
5.89mg

Nutrients percent of daily need

Calories:308.2kcal
15.41%
Fat:6.51g
10.02%
Saturated Fat:1.05g
6.59%
Carbohydrates:45.27g
15.09%
Net Carbohydrates:37.76g
13.73%
Sugar:4.19g
4.66%
Cholesterol:28mg
9.33%
Sodium:510.1mg
22.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.45g
36.9%
Manganese:2.2mg
109.86%
Vitamin B6:1.05mg
52.58%
Vitamin B3:7.35mg
36.77%
Fiber:7.51g
30.06%
Phosphorus:295.69mg
29.57%
Vitamin K:28.06µg
26.72%
Magnesium:101.32mg
25.33%
Selenium:16.22µg
23.17%
Potassium:688mg
19.66%
Copper:0.36mg
17.85%
Iron:3.1mg
17.22%
Vitamin C:14.11mg
17.1%
Vitamin A:845.77IU
16.92%
Vitamin B1:0.24mg
15.76%
Vitamin B5:1.5mg
14.97%
Folate:53.72µg
13.43%
Zinc:1.83mg
12.23%
Calcium:102.97mg
10.3%
Vitamin E:1.3mg
8.68%
Vitamin B2:0.12mg
7.15%
Vitamin B12:0.14µg
2.29%
Source:My Recipes