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Pesto Chicken and Rice Salad

Yield 4 (1 1/2-cup) servings.

Ingredients

  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 1 1/2 pounds skinned chicken breasts
  • Vegetable cooking spray
  • 3 cups cooked long-grain rice (cooked without salt or fat)
  • 1 cup chopped celery
  • 1/2 cup 1% low-fat cottage cheese
  • 1/3 cup reduced-calorie mayonnaise
  • 1/3 cup nonfat buttermilk
  • 2 cloves garlic
  • 1 cup chopped fresh basil
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons slivered almonds, toasted
  • 4 medium tomatoes, cut into wedges
  • Fresh basil sprigs (optional)

Nutrition Information

  • calories 472
  • caloriesfromfat 24 %
  • fat 12.8 g
  • satfat 2.3 g
  • monofat 2.7 g
  • polyfat 1.3 g
  • protein 40.1 g
  • carbohydrate 47.7 g
  • fiber 0.0 g
  • cholesterol 90 mg
  • iron 0.0 mg
  • sodium 559 mg
  • calcium 0.0 mg

How to Make It

  1. Sprinkle pepper and salt over chicken; place chicken in a 13- x 9- x 2-inch baking dish coated with cooking spray. Bake at 375° for 35 minutes or until chicken is tender. Let cool. Bone chicken, and cut into bite-size pieces.

  2. Combine chicken, rice, and celery in a large bowl; toss lightly.

  3. Position knife blade in food processor bowl; add cottage cheese and next 3 ingredients. Process until smooth. Add chopped basil; process until blended. Pour basil mixture over rice mixture; toss lightly. Stir in Parmesan cheese and almonds.

  4. To serve, spoon 1 1/2 cups rice mixture onto each of 4 plates. Arrange tomato wedges evenly around rice mixture. Garnish with basil sprigs, if desired.

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