Chicken-And-Wild Rice Salad With Grapes (5 PTS)

Recipe Ingredients

6 oz	170g	Wild rice
		Cooking spray
1 lb	454g / 16oz	Skinned - boned chicken breast halves
1 1/2 cups	355ml	Seedless red grapes - halved
1/3 cup	20g / 0.7oz	Sliced green onions
1/4 teaspoon	1.3ml	Salt
8 oz	227g	Sliced water chestnuts - drained
1/3 cup	78ml	Fat-free sour cream
1/4 cup	59ml	Light mayonnaise
1/4 cup	59ml	Orange juice
1 1/2 tablespoons	22ml	Red wine vinegar
1/2 teaspoon	2.5ml	Sugar
1/2 teaspoon	2.5ml	Grated orange rind
1/4 teaspoon	1.3ml	Garlic powder
1/8 teaspoon	0.6ml	Sat
1/8 teaspoon	0.6ml	Coarsely ground pepper
		Boston lettuce leaves - optional

Recipe Instructions

1. Cook rice according to package directions, omitting sat. 2. Coat a

large nonstick skillet with cooking spray; place over medium heat until

hot. Add chicken, and cook 6 minutes on each side or until done. Remove

chicken from skillet, and shred with 2 forks. Combine chicken, rice,

grapes, green onions, salt, and water chestnuts in a large bowl; toss

gently. 3. Combine sour cream and next 8 ingredients (sour cream through

pepper) in a bowl; stir well with a whisk. Pour over chicken mixture; toss

gently to coat. Cover and chill. Serve on lettuce-lined plates, if

desired.

Yield: 7 (1-cup) servings.

Per serving: 1 B, 1 P/M, 1 FA, 50 C.

CAL 249 (14% from fat); PRO 20 g; FAT 4 g (sat 1.2 g); CARB 32.9 g; FIB

2.1 g; CHOL 41 mg; IRON 1.3 mg; SOD 260 mg; CALC 24 mg.

Source:
Mr. Paul Newman's, Newman's Own Cookbook

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