Chicken-And-Wild Rice Salad With Grapes (5 PTS) Recipe - Cooking Index
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 |
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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