Chicken, Rice, and Fruit Salad

This refreshing salad is an excellent way to repurpose leftover brown rice and chicken into a high-fiber, lean protein meal packed with vitamins from fresh fruit.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (3 servings), not per serving.

• 1 cup cooked brown rice · 234 kcal in the whole recipe
• 2 teaspoons dried parsley · 3 kcal in the whole recipe
• 1/2 teaspoon ground black pepper
• 1/4 clove garlic, finely chopped · 1 kcal in the whole recipe
• 1 tablespoon fat-free ranch dressing · 16 kcal in the whole recipe
• 2 tablespoons fat-free mayonnaise · 19 kcal in the whole recipe
• 1 cup apple, cut into chunks · 63 kcal in the whole recipe
• 1/3 cup red or purple grapes, halved · 32 kcal in the whole recipe
• 1/2 cup celery, chopped · 7 kcal in the whole recipe
• 1 1/4 cups cooked chicken breast, cut into bite-size pieces · 298 kcal in the whole recipe
• 6 lettuce leaves · 8 kcal in the whole recipe

Method

1. In a large bowl, whisk together the dried parsley, black pepper, minced garlic, fat-free ranch dressing, and fat-free mayonnaise until smooth.

   

2. Add the cooked and cooled brown rice, apple chunks, grape halves, chopped celery, and cooked chicken pieces to the bowl.

   

3. Gently toss all the ingredients together until they are evenly coated with the dressing.

   

4. Arrange the fresh lettuce leaves on serving plates, scoop the chicken and rice salad on top, and serve chilled.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.