Chicken-Brown Rice Salad

Chicken-Brown Rice Salad

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From: Diabetic Living Magazine

Artichoke hearts and shredded cabbage in this recipe make this whole grain chicken salad hearty enough for summer dinners.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • ⅔ cup bottled fat-free Italian salad dressing
  • 6 small skinless, boneless chicken breast halves (1½ to 1¾ pounds total)
  • 1 cup loose-pack frozen French-cut green beans
  • 3 cups cooked brown rice or cooked kasha (roasted buckwheat groats), chilled
  • 1 (14 ounce) can artichoke hearts, drained and quartered
  • 2 cups shredded cabbage with carrot (coleslaw mix)
  • Lettuce leaves

Preparation

  • Prep

  • Ready In

  1. Place 3 tablespoons of the Italian salad dressing in a small bowl. Set aside remaining Italian salad dressing.
  2. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170 °F), turning once and brushing chicken with the 3 tablespoons dressing during the last 2 minutes.
  3. Rinse green beans with cool water for 30 seconds; drain well. In a large bowl toss together beans, chilled rice, artichoke hearts, and coleslaw mix. Pour the reserved salad dressing over rice mixture; toss to gently coat.
  4. Remove chicken from grill. Slice chicken. Arrange lettuce leaves on 4 dinner plates. Top with the rice mixture and chicken slices.

Nutrition information

  • Serving size: 1 chicken breast half and 1 cup rice salad
  • Per serving: 280 calories; 3 g fat(1 g sat); 5 g fiber; 30 g carbohydrates; 31 g protein; 11 mcg folate; 68 mg cholesterol; 4 g sugars; 481 IU vitamin A; 11 mg vitamin C; 63 mg calcium; 3 mg iron; 637 mg sodium; 357 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 3½ lean protein, 1½ starch, 1 vegetable

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