Rice Salad with Chicken and Asparagus

Gluten Free
Dairy Free
Health score
29%
Rice Salad with Chicken and Asparagus
45 min.
4
1071kcal

Suggestions


Are you searching for a fresh and vibrant dish that seamlessly blends flavors and textures? Look no further than this delightful Rice Salad with Chicken and Asparagus! Perfect as a nutritious lunch, a satisfying side dish, or even a main course, this recipe is a wonderful addition to any meal. The combination of tender asparagus, succulent chicken thighs, and aromatic herbs creates a symphony of taste that will leave your taste buds dancing.

This dish not only pleases the palate but is also packed with health benefits. Made with wholesome ingredients, this salad is both gluten-free and dairy-free, catering to a variety of dietary needs without compromising on taste. The toasted pine nuts add a delightful crunch, while the zesty dressing ties all the components together, elevating this dish to a level of gourmet sophistication.

With a total prep and cook time of just 45 minutes, this recipe is perfect for busy individuals and families looking for quick yet delicious meals. Each serving is a balanced blend of protein, healthy fats, and carbohydrates, making it not only a scrumptious choice but also a nourishing one. So gather your ingredients and prepare to impress your family and friends with this delightful Rice Salad with Chicken and Asparagus!

Ingredients

  • pound asparagus whole cut into 1/4-inch pieces, tips left
  • 1.3 pounds chicken thighs boneless ( 6)
  • tablespoon dijon mustard 
  • clove garlic minced
  • 0.8 teaspoon fresh-ground pepper black
  • tablespoon juice of lemon 
  • tablespoons olive oil 
  • 0.3 cup pinenuts 
  • 0.5 cup onion red chopped
  • cups rice 
  • teaspoons salt 
  • large tomatoes cut into 1/2-inch dice
  • tablespoons red-wine vinegar 

Equipment

  • bowl
  • frying pan
  • oven
  • pot

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 in a 350 oven for 5 to 10 minutes.
  2. In a small glass or stainless-steel bowl, using a fork, stir together the vinegar, garlic, lemon juice, mustard, 1 1/4 teaspoons of the salt, and 1/2 teaspoon of the pepper. Stir in the oil.
  3. In a large pot of boiling, salted water, cook the rice until almost tender, about 10 minutes.
  4. Add the asparagus and cook until it and the rice are both done, about 5 minutes longer.
  5. Drain, rinse with cold water, and drain again.
  6. Transfer to a large glass or stainless-steel bowl.
  7. Meanwhile, in a large frying pan, bring 1/4 inch of water to a simmer over moderately high heat.
  8. Sprinkle the chicken with the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper and add to the pan. Cover, reduce the heat, and simmer, turning once, until cooked through, about 8 minutes.
  9. Remove the chicken, let cool slightly, and then cut into 1/2-inch chunks.
  10. Add to the rice and asparagus.
  11. Add the tomato and red onion to the rice and then toss the salad with the dressing. Stir in the pine nuts just before serving.
  12. Wine Recommendation: Vinegar and asparagus are hard to match with wine, but sauvignon blanc can handle both. Look for one from Friuli, Alto Adige, or Collio.

Nutrition Facts

Calories1071kcal
Protein13.47%
Fat54.86%
Carbs31.67%

Properties

Glycemic Index
63.05
Glycemic Load
46.16
Inflammation Score
-8
Nutrition Score
33.916086476782%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.36mg
Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
7.47mg
Kaempferol
1.75mg
Myricetin
0.08mg
Quercetin
20.2mg

Nutrients percent of daily need

Calories:1070.52kcal
53.53%
Fat:65.32g
100.49%
Saturated Fat:11.92g
74.49%
Carbohydrates:84.84g
28.28%
Net Carbohydrates:79.67g
28.97%
Sugar:4.85g
5.39%
Cholesterol:148.17mg
49.39%
Sodium:1332.97mg
57.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.07g
72.15%
Manganese:2.37mg
118.29%
Vitamin K:79.83µg
76.02%
Selenium:46.44µg
66.34%
Vitamin B3:10.43mg
52.16%
Vitamin E:7.56mg
50.39%
Phosphorus:493.23mg
49.32%
Vitamin B6:0.86mg
42.96%
Copper:0.69mg
34.57%
Iron:5.35mg
29.72%
Zinc:4.4mg
29.3%
Vitamin B5:2.91mg
29.11%
Vitamin B1:0.42mg
27.71%
Vitamin A:1362.91IU
27.26%
Magnesium:106.6mg
26.65%
Vitamin B2:0.45mg
26.41%
Potassium:874.94mg
25%
Folate:86.45µg
21.61%
Fiber:5.17g
20.68%
Vitamin C:15.95mg
19.33%
Vitamin B12:0.97µg
16.13%
Calcium:83.93mg
8.39%
Vitamin D:0.15µg
1.01%
Source:My Recipes