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. 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
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.
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
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.
|1 cup||brown rice|
|3 medium||carrots (peeled and sliced)|
|1 large||leek (cleaned and sliced)|
|1 lb||boneless skinless chicken breast|
|2||green onions (sliced)|
|2 Tbsp||olive oil|
|1 Tbsp||balsamic vinegar|
|2 Tbsp||tomato paste|
|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.
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|
|Total Carbohydrates 63g||21%|
|Dietary Fiber 5g||21%|
|Vitamin A 222%||Vitamin C 25%|
|Calcium 14%||Iron 7%|
|Vitamin K 65 mcg||Potassium 996 mg|
|Magnesium 159 mg|