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Mediterranean Chicken-and-Brown Rice Salad

Yield 6 servings (serving size: 1 1/2 cups)

Ingredients

  • 2 teaspoons olive oil
  • 1 cup coarsely chopped onion
  • 1 cup uncooked long-grain brown rice
  • 1 cup water
  • 1 (10 1/2-ounce) can low-salt chicken broth
  • 2 cups coarsely chopped plum tomato
  • 1 3/4 cups cubed ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts)
  • 1/2 cup chopped fresh basil
  • 1/4 cup chopped fresh oregano
  • 1/4 cup coarsely chopped ripe olives
  • 2 tablespoons white balsamic vinegar
  • 1/4 teaspoon salt
  • 1 (19-ounce) can chickpeas (garbanzo beans), drained
  • 2 garlic cloves, minced

Nutrition Information

  • calories 304
  • caloriesfromfat 18 %
  • fat 6 g
  • satfat 1.1 g
  • monofat 2.3 g
  • polyfat 1.5 g
  • protein 17 g
  • carbohydrate 47.5 g
  • fiber 5 g
  • cholesterol 21 mg
  • iron 3.9 mg
  • sodium 460 mg
  • calcium 112 mg

How to Make It

  1. Heat the olive oil in a large saucepan over medium-high heat. Add onion, and sauté for 3 minutes. Add rice, and sauté for 1 minute. Stir in the water and broth, and bring to a boil. Cover, reduce heat to medium-low, and cook for 45 minutes or until the liquid is absorbed. Spoon into a large bowl; fluff with a fork. Add tomato and remaining ingredients, and toss well. Serve at room temperature or chilled.