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Photo: John Autry; Styling: Mindi Shapiro Levine Photo by: Photo: John Autry; Styling: Mindi Shapiro Levine

Cold Chicken and Rice Salad

Perfect for a summer supper, this chilled salad features chicken and rice served over a bed of lettuce mixed with cranberries, red bell pepper and celery. Serve with fresh cantaloupe and a crisp white wine.

Cooking Light JUNE 2011

  • Yield: 4 servings (serving size: about 2 cups salad, 1 tablespoon green onion tops, and 1 lemon wedge)
  • Hands-on:25 Minutes
  • Total:1 Hour, 10 Minutes
  • Cost Per Serving:$2.49

Ingredients

  • 2 (6-ounce) skinless, boneless chicken breast halves
  • 3/4 teaspoon salt, divided
  • 3/4 teaspoon black pepper, divided
  • Cooking spray
  • 3/4 cup uncooked long-grain rice
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1/3 cup dried cranberries
  • 1/4 cup diced celery
  • 1/4 cup thinly sliced green onions
  • 1/4 cup diced red bell pepper
  • 1/4 cup chopped pimiento-stuffed olives
  • 12 green leaf lettuce leaves, torn
  • 1/4 cup thinly sliced green onion tops
  • 4 lemon wedges

Preparation

1. Preheat oven to 400°.

2. Sprinkle chicken with 1/4 teaspoon salt and 1/2 teaspoon pepper. Heat a medium ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 3 minutes. Turn chicken over. Place pan in oven; bake at 400° for 8 minutes or until done. Remove chicken from pan, and let stand for 5 minutes. Shred chicken, and chill for 30 minutes.

3. Cook rice according to package directions, omitting salt and fat. Coat a jelly-roll pan with cooking spray. Spread rice in an even layer in pan; chill for 30 minutes.

4. Combine remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, juice, and oil in a large bowl, stirring with a whisk. Add chicken, rice, cranberries, and next 5 ingredients (through lettuce) to juice mixture in bowl, and toss gently. Divide the rice mixture evenly among 4 plates, and sprinkle with green onion tops. Serve with lemon wedges.

Nutritional Information

Amount per serving
  • Calories: 325
  • Fat: 9.2g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 5.7g
  • Polyunsaturated fat: 1.6g
  • Protein: 18.7g
  • Carbohydrate: 41.9g
  • Fiber: 2.7g
  • Cholesterol: 37mg
  • Iron: 2.9mg
  • Sodium: 634mg
  • Calcium: 59mg
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Cold Chicken and Rice Salad recipe

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