This recipe is NOT safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Ah, summer, what power you have to make us suffer and like it."
-Russell Baker, Author
I was so inspired by all of these ingredients. I found them at my local farmer's market and they just came together into a wonderfully full-flavored salad. For a good explanation of how to create your own salads see this article on The Summer Salad Construction Kit.
There are as many different recipes for Cajun Spice blends as there are Cajuns. There are so many great blends available that I don’t bother to make my own. Recipes can include any of the following ingredients:
The one key is to check the Nutrition Facts to see if the blend has salt in the mix. I have seen blends with as much as 300 mg sodium in 1/4 teaspoon! Buy a blend with little or no salt.
Servings = 4 | Serving size =about 2 cups salad
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe makes good leftovers and keeps well, refrigerated, for 2-3 days. Note that active cooking time does not include chilling time.
|1 tsp||olive oil|
|1 lb||small red onions (peeled)|
|1 lb||boneless skinless chicken breast|
|1 cup||uncooked brown rice|
|1||pint grape tomatoes|
|1 large||green bell pepper (diced)|
|2 ounces||feta cheese|
|1/2 cup||2% milk|
|2 tsp||no salt Creole seasoning|
|fresh ground black pepper (to taste)|
|12 large||leaves fresh basil (chiffonade)|
Place a large skillet in the oven and preheat to 325°F. Put the onions in the pan and cover. Roast for about 30 minutes and turn the onions once. Roast for another 20 minutes and remove from the oven to cool.
While the onions are cooking place the quart of water in a medium skillet over medium high heat. When the water is simmering add the chicken breasts and poach for about 20 minutes.
Remove the chicken and cut into cubes and place in a large bowl.
While the onions and chicken are cooking place 4 cups water in a medium sauce pan over high heat. When boiling, add the brown rice and reduce the heat to a simmer. Cook for about 25 minutes until the water has evaporated. Turn off the heat and let stand for about 10 minutes. Place in the bowl with the chicken.
Add the grape tomatoes and bell pepper to the bowl. When the onions are cool coarsely chop and add to the bowl.
Place the feta cheese, milk, parsley, Cajun seasoning, salt and pepper in a blender and puree.
Add the dressing to the bowl and fold together with the basil. Chill for at least an hour, then serve.
Serving size = about 2 cups salad
Servings = 4
Amount Per Serving
|Calories 440||Calories from Fat 71|
|% Daily Value|
|Total Fat 7g||14%|
|Saturated Fat 2g||13%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 56g||17%|
|Dietary Fiber 6g||22%|
|Vitamin A 44%||Vitamin C 123%|
|Calcium 18%||Iron 13%|
|Vitamin K 108 mcg||Potassium 1055 mg|
|Magnesium 142 mg|