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Basmati Chicken Salad

Karry Hosford
Yield 6 servings (serving size: about 1 cup)
Oil-packed sun-dried tomatoes and artichokes give this salad richness, as well as a nice tang.

Ingredients

  • Salad:
  • 1 1/2 cups water
  • 1 cup uncooked basmati rice
  • 3 garlic cloves, minced
  • 2 cups shredded skinless, boneless rotisserie chicken breast meat
  • 1/2 cup thinly sliced green onions
  • 1/4 cup chopped drained oil-packed sun-dried tomato halves
  • 1 teaspoon grated lemon rind
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
  • 1 (14-ounce) can artichoke hearts, drained and coarsely chopped
  • Dressing:
  • 1/4 cup fat-free, less-sodium chicken broth
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons extravirgin olive oil
  • 1 teaspoon Dijon mustard
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon dried oregano

Nutrition Information

  • calories 397
  • caloriesfromfat 23 %
  • fat 10.1 g
  • satfat 1.6 g
  • monofat 6.2 g
  • polyfat 1.5 g
  • protein 22.8 g
  • carbohydrate 57.4 g
  • fiber 8.5 g
  • cholesterol 40 mg
  • iron 3.6 mg
  • sodium 762 mg
  • calcium 69 mg

How to Make It

  1. To prepare salad, bring 1 1/2 cups water to a boil in a 3-quart saucepan; add rice and garlic. Cover; reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat, and let stand 5 minutes. Place in a large bowl. Add chicken, onions, tomato, rind, chickpeas, and artichokes to rice; stir gently to combine.

  2. To prepare dressing, combine broth and remaining ingredients, stirring with a whisk. Drizzle over salad, tossing gently to coat.