Ingredients
1 cup brown rice
cooked
2 teaspoons parsley
dried (or 2 Tablespoons fresh
finely chopped)
1/2 teaspoon black pepper (ground)
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
Steps
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 Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 216 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Cholesterol | 55 mg |
| Sodium | 431 mg |
| Carbohydrates | 28 g |
| Dietary Fiber | 3 g |
| Total Sugars | 9 g |
| Added Sugars included | 1 g |
| Protein | 19 g |
| Vitamin D | 0 mcg |
| Calcium | 35 mg |
| Iron | 1 mg |
| Potassium | 418 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Chicken, Rice, and Fruit Salad. Recipe source: Fix it Fresh! Recipe Series Kansas State University Research and Extension. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.