Special Diet Information

Coumadin® (Warfarin)
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.

Gluten Sensitivity
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

The refrigerator light goes on...

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.


Cajun Chicken and Rice Salad

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 quart water
1 lb boneless skinless chicken breast
4 cups water
1 cup uncooked brown rice
1 pint grape tomatoes
1 large green bell pepper (diced)
2 ounces feta cheese
1/2 cup 2% milk
1/4 cup parsley
2 tsp no salt Creole seasoning
1/4 tsp salt
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.

Nutrition Facts

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
Cholesterol 81mg 25%
Sodium 410mg 18%
Total Carbohydrates 56g 17%
    Dietary Fiber 6g 22%
    Sugars 10g
Protein 35g
Vitamin A 44% Vitamin C 123%
Calcium 18% Iron 13%
Vitamin K 108 mcg Potassium 1055 mg
Magnesium 142 mg