Sesame Brown Rice Salad with Shredded Chicken and Peanuts

Gluten Free
Dairy Free
Health score
20%
Sesame Brown Rice Salad with Shredded Chicken and Peanuts
45 min.
4
399kcal

Suggestions


Looking for a delicious and nutritious meal that’s both gluten-free and dairy-free? Look no further than this vibrant Sesame Brown Rice Salad with Shredded Chicken and Peanuts! Perfectly balanced and bursting with flavor, this dish is not only a fantastic main course but also makes for a delightful side dish or lunch option.

Imagine fluffy long-grain brown rice, cooked to perfection and combined with tender shredded chicken breast, crunchy dry-roasted peanuts, and colorful shredded carrots. Each bite is enhanced by the aromatic notes of garlic and fresh cilantro, while a zesty lime dressing ties everything together beautifully. This salad is a celebration of textures and tastes, making it a satisfying choice for any meal of the day.

With a preparation time of just 45 minutes, you can whip up this wholesome dish in no time, making it ideal for busy weeknights or meal prep for the week ahead. Plus, with a caloric breakdown that includes a healthy dose of protein, healthy fats, and complex carbohydrates, you can feel good about what you’re eating. Serve it at your next gathering or enjoy it as a quick lunch; this Sesame Brown Rice Salad is sure to impress and satisfy!

Ingredients

  • cup brown rice long-grain
  • teaspoons canola oil 
  • 0.5 cup carrots shredded
  • cups chicken shredded cooked
  • teaspoon sesame oil dark
  • 0.3 cup roasted peanuts divided
  • tablespoon cilantro leaves fresh divided chopped
  •  garlic clove minced
  • 0.3 cup spring onion sliced
  • tablespoons juice of lime fresh
  • 0.5 teaspoon salt 

Equipment

  • bowl

Directions

  1. Cook rice according to package directions, omitting salt and fat.
  2. Transfer rice to a large bowl; fluff with a fork. Cool.
  3. Add chicken, carrot, onions, 2 tablespoons peanuts, 2 teaspoons cilantro, and salt to rice; toss to combine.
  4. Combine juice and remaining ingredients in a small bowl.
  5. Drizzle oil mixture over rice mixture; toss to combine.
  6. Place 1 1/2 cups salad on each of 4 plates.
  7. Sprinkle each serving with 1 1/2 teaspoons remaining peanuts and 1/4 teaspoon remaining cilantro.

Nutrition Facts

Calories399kcal
Protein24.08%
Fat34.82%
Carbs41.1%

Properties

Glycemic Index
49.9
Glycemic Load
21.08
Inflammation Score
-9
Nutrition Score
20.595652248548%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.02mg
Kaempferol
0.16mg
Myricetin
0.03mg
Quercetin
1.04mg

Nutrients percent of daily need

Calories:399.24kcal
19.96%
Fat:15.46g
23.78%
Saturated Fat:2.66g
16.61%
Carbohydrates:41.05g
13.68%
Net Carbohydrates:37.89g
13.78%
Sugar:1.1g
1.22%
Cholesterol:52.5mg
17.5%
Sodium:397.42mg
17.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.06g
48.11%
Manganese:2.07mg
103.43%
Vitamin A:2795.38IU
55.91%
Vitamin B3:9.15mg
45.74%
Phosphorus:307.19mg
30.72%
Vitamin B6:0.6mg
30.04%
Selenium:18.19µg
25.99%
Magnesium:102.55mg
25.64%
Vitamin K:22.73µg
21.65%
Vitamin B1:0.29mg
19.24%
Vitamin B5:1.59mg
15.85%
Zinc:2.3mg
15.34%
Potassium:447.98mg
12.8%
Copper:0.25mg
12.64%
Fiber:3.16g
12.62%
Iron:2.12mg
11.77%
Vitamin B2:0.15mg
8.82%
Folate:33.73µg
8.43%
Vitamin C:5.26mg
6.37%
Vitamin E:0.89mg
5.9%
Calcium:48.49mg
4.85%
Vitamin B12:0.2µg
3.38%
Source:My Recipes