Cooking Dinner

Chicken and Wild Rice Salad 

Dressing:

• 1/4 cup fig vinegar or white wine vinegar
• 2 teaspoons sugar
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1 garlic clove, minced
• 2 tablespoons canola oil

Remaining ingredients:

• 2 cups fat-free, less-sodium chicken broth
• 1 1/2 cups uncooked wild rice
• 1 tablespoon butter
• Cooking spray

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• 1 pound skinless, boneless chicken breast
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 cup chopped celery
• 1/2 cup shredded carrots
• 1/3 cup dried cranberries
• 1/4 cup chopped almonds, toasted
• 2 tablespoons minced red onion

Preparation

1. 1. To prepare dressing, combine first 5 ingredients in a medium bowl. Gradually add oil, stirring with a whisk until well blended. Cover and chill.
2. 2. Combine broth, rice, and butter in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until rice is tender and liquid is absorbed. Remove rice mixture from heat; cool.
3. 3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with 1/4 teaspoon salt and pepper. Add chicken to pan; cook 8 minutes on each side or until done. Cool; cut into 1/2-inch cubes.
4. 4. Combine cooked rice, chicken, celery, carrots, cranberries, almonds, and red onion in a large bowl. Add dressing; toss gently to coat. Cover and chill.

Ashley Bone, Spring Hill, Tennessee, Cooking Light
DECEMBER 2009 

Nutritional Information

Amount per serving

• Calories: 352
• Fat: 10.3g
• Saturated fat: 2g
• Monounsaturated fat: 5g
• Polyunsaturated fat: 2.5g
• Protein: 25g
• Carbohydrate: 40.6g
• Fiber: 4g
• Cholesterol: 49mg
• Iron: 1.6mg
• Sodium: 357mg
• Calcium: 42mg