Chicken, Rice, and Fruit Salad
Leftover rice? Use it in this fruit and chicken salad for a new spin on chicken salad. Serve the dish on lettuce leaves.
- Yield
- 3 servings
- Serving size
- 1/3 of recipe
- Rating
- 3.95 of 5 (94 ratings)
Food groups
- Fruit: 1/2 cups
- Grains: 1 ounces
- Protein Foods: 2 ounces
- Vegetables: 1/4 cups
Ingredients
- 1 cup brown rice, cooked
- 2 teaspoons parsley, dried (or 2 Tablespoons fresh, finely chopped)
- 1/2 teaspoon ground black pepper
- 1/4 clove garlic, finely chopped
- 1 tablespoon ranch dressing, fat-free
- 2 tablespoons mayonnaise, fat-free
- 1 cup apple or cantaloupe, cut into chunks
- 1/3 cup grape halves, red or purple, cut into chunks
- 1/2 cup celery, chopped
- 1 1/4 cups chicken, cooked, cut into bite-size pieces
- 6 lettuce leaves
Directions
- Wash your hands with soap and water.
- If not using leftover or "planned over" rice, cook rice according to package directions without adding salt.
- Chill.
- In a serving bowl, mix parsley, black pepper, garlic, dressing, and mayonnaise together.
- Add cooled rice, apple, grapes, celery, and chicken.
- Stir gently.
- Serve cold on a bed of clean lettuce leaves, if desired.
- Cover and refrigerate leftovers within 2 hours.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 227.16 |
| Total Fat | 2.95 g |
| Saturated Fat | 0.67 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 55.57 mg |
| Carbohydrates | 29.87 g |
| Dietary Fiber | 2.94 g |
| Total Sugars | 9.12 g |
| Added Sugars included | 1 g |
| Protein | 19.69 g |
| Calcium | 31 mg |
| Potassium | 444 mg |
| Sodium | 176.79 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 51 mg |
| Phosphorus | 222 mg |
| Selenium | 22 mg |
| Zinc | 1 mg |
| Vitamin A | 72 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 37 mcg |
| Folate | 25 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 8 mg |
| Choline | 57 mg |
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Source
Recipe by: Fix it Fresh! Recipe Series — Kansas State University Research and Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/chicken-rice-and-fruit-salad. Federal works are public domain in the United States.