Wild Rice-and-Chicken Bowl

Serve a one-dish chicken dinner for an easy family-friendly meal tonight. If you're pressed for time, buy quick-cooking wild rice or precooked brown rice in microwaveable pouches to equal 8 cups cooked rice.

Yield:

Makes 8 servings

Recipe from

Recipe Time

Prep: 20 Minutes
Cook: 55 Minutes

Nutritional Information

Calories 298
Caloriesfromfat 18 %
Fat 6 g
Satfat 1.2 g
Monofat 3 g
Polyfat 1.3 g
Protein 18 g
Carbohydrate 45 g
Fiber 3.7 g
Cholesterol 29 mg
Iron 1.7 mg
Sodium 152 mg
Calcium 25 mg

Ingredients

2 cups uncooked wild rice
2 cups cooked, shredded chicken breasts
1/2 cup golden raisins
1/2 cup chopped red bell pepper
1/4 cup chopped red onion
2 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon honey
1 teaspoon white wine vinegar
1/4 teaspoon salt
1 tablespoon chopped fresh mint
2 tablespoons chopped fresh parsley
2 tablespoons sliced almonds, toasted
Garnishes: apple slices, fresh flat-leaf parsley sprigs

Preparation

Cook wild rice according to package directions.

Combine cooked rice, chicken, and next 3 ingredients in a large bowl.

Whisk together lemon juice and next 5 ingredients. Drizzle over rice mixture, tossing to coat. Stir in mint and parsley. Sprinkle with almonds. Garnish, if desired.

Note: For testing purposes only, we used Gourmet House Quick Cooking Wild Rice.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

May 2005