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Chicken and Rice Salad

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

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
1 large	leek
1 lb	boneless skinless chicken breast
	spray oil
2	green onions
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 350°F. 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

Calories 547 | Calories from Fat 116

Amount Per Serving (% Daily Value)

Total Fat 13g (20%) | Saturated Fat 2g (11%)

Monounsaturated Fat 8g | Trans Fat 0g

Cholesterol 88 mg (29 %) | Sodium 454 mg (19 %)

Total Carbohydrates 63g (21%) | Sugars 8g

Dietary Fiber 5g (21%) | Protein 43g

Vitamin A 222% | Vitamin C 25 % | Calcium 14% | Iron 7%

Vitamin K 65 mcg  | Potassium  996 mg | Magnesium  159 mg