Grilled Chicken and Rice Salad
Antioxidant-loaded artichokes combine with cruciferous cabbage and carotenoid-rich carrots to make this healthy thyme-scented chicken and wild rice salad.
Ingredients
-
1 recipe Thyme Vinaigrette
-
12 ounces skinless, boneless chicken breast halves or thighs
-
1 cup loose-pack frozen French-cut green beans
-
2 cups cooked brown rice and wild rice blend, chilled
-
1 14-ounce can artichoke hearts, drained and quartered
-
1 cup shredded red cabbage
-
1/2 cup shredded carrot
-
1 green onion, sliced
-
Lettuce leaves (optional)
Directions
1.
Prepare Thyme Vinaigrette. Brush chicken with 2 tablespoons of the vinaigrette; set aside the remaining vinaigrette until ready to serve.
2.
Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chicken is tender and no longer pink, turning once halfway through grilling. (Or broil on the unheated rack of a broiler pan 4 to 5 inches from the heat for 12 to 15 minutes, turning once halfway through broiling.) Cut chicken into bite-size strips.
3.
Meanwhile, rinse green beans with cool water for 30 seconds; drain well. In a large bowl toss together beans, cooked rice, artichoke hearts, cabbage, carrot, and green onion. Pour the remaining vinaigrette over rice mixture; toss to gently coat.
4.
If desired, arrange lettuce leaves on 4 dinner plates. Top with the rice mixture and chicken.
5.
Thyme Vinaigrette: In a screw-top jar combine 1/4 cup white wine vinegar; 2 tablespoons olive oil; 2 tablespoons water; 1 tablespoon grated Parmesan cheese; 2 teaspoons snipped fresh thyme; 1 clove garlic, minced; 1/4 teaspoon salt; and 1/4 teaspoon black pepper. Cover and shake well.
Nutrition information
Calories 305, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 1 g, Cholesterol 50 mg, Sodium 541 mg, Carbohydrate 29 g, Total Sugar 4 g, Fiber 6 g, Protein 26 g. Daily Values: Vitamin A 0%, Vitamin C 27%, Calcium 9%, Iron 20%. Exchanges: Vegetable 1, Starch 1.5, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
how-tos
Recommended Recipe:
Sichuan-Style Shrimp
Chinese cooks typically stir-fry shrimp in their shells for a more flavorful dish. You can do the same, but we recommend first removing the tiny legs. While rice may seem like the logical side, braised greens, such as chard or spinach, are actually just as traditional.
See RecipeMore Great Recipe Ideas from Fitness
