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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in yogurt.

 

"To make a good salad is to be a brilliant diplomatist -- the problem is entirely the same in both cases. To know exactly how much oil one must put with one's vinegar."
-Oscar Wilde, Playwright

The refrigerator light goes on...

I love rice salads and you can do so much with them. They are perfect for summer picnic days because, like pasta salad, they're a meal all by themselves. This salad works great with a bit of fresh basil or mint chopped into it and makes it even more bright and fresh.

Tomato Paste

It is rare that a recipe will call for a whole can of tomato paste. Buying tomato paste in a tube allows you to squeeze out the amount that you need and seal the container. After dozens and dozens of moldy cans of tomato paste, I have learned my lesson and this is one of the staples that I keep extra of in my pantry.

Tomato paste usually contains a fair amount of sodium, but there are low-sodium versions that come in the tube if you look for them.

1 Tbsp. tomato paste = 14 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 3g carbohydrates, 129mg sodium, 0mg cholesterol


 

Chicken and Rice Salad



Servings = 3 | Serving size =about 2 1/2 cups salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps well for about 24 - 48 hours in the fridge.

3 cups water
1 cup brown rice
2 quarts water
3 medium carrots (peeled and sliced)
1 large leek (cleaned and sliced)
1 lb boneless skinless chicken breast
spray oil
2 green onions (sliced)
2 Tbsp olive oil
1 Tbsp balsamic vinegar
2 Tbsp tomato paste
1/4 tsp salt
fresh ground black pepper
1/4 cup non-fat yogurt
2 Tbsp 2% milk

Place the water in a medium pot over high heat. When it comes to a boil add the rice and stir once. Reduce the heat to low and simmer the rice until cooked. When cooked remove to a bowl and put the cooked rice in the refrigerator.

While the rice is cooking place the 2 quarts water in a medium sauce pan and bring to a simmer. Add the sliced carrots and leeks and cook for about 5 minutes until slightly soft. Remove and drain the water away. Place some ice in the pan to stop the vegetables from cooking.

Preheat the oven to 350F. Place a medium skillet in the oven and when the oven is hot spray the pan lightly with oil. Add the chicken breasts and return the pan to the oven. Cook the chicken breasts turning once or twice for about 10 - 15 minutes until done.

Remove the chicken from the oven and let rest for about 5 minutes. Cut into 1/4 inch to 1/2 inch cubes. Place the chicken and the chilled carrots and leeks in the bowl with the rice in the refrigerator. Add the green onion. Fold the ingredients together gently.

While the rice, chicken and veggies are chilling place the olive oil and vinegar in a bowl and whisk together. Add the tomato paste and whisk until smooth. Add the salt and pepper and whisk.

Slowly whisk in the yogurt and milk. When the dressing is finished fold it into the salad and chill for about an hour.

Nutrition Facts

Serving size = about 2 1/2 cups salad

Servings = 3

.

Amount Per Serving

Calories 547 Calories from Fat 116
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 2g 11%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 88mg 29%
Sodium 454mg 19%
Total Carbohydrates 63g 21%
    Dietary Fiber 5g 21%
    Sugars 8g  
Protein 43g  
Vitamin A 222% Vitamin C 25%
Calcium 14% Iron 7%
Vitamin K 65 mcg Potassium 996 mg
Magnesium 159 mg