Chicken rice salad

Chicken rice salad

Category: Main meal | Serves: 6

Prep time: 5 minutes | Cooking time: 25-30 minutes

Ingredients

225g (8oz) long grain brown rice

350g (12oz) cooked skinless, boneless chicken, chopped

1/2 cucumber, halved and thinly sliced

1 bunch of spring onions, chopped

1 red pepper, seeded and chopped

115g (4oz) sugar-snap peas, chopped

200g (7oz) can sweetcorn kernels, rinsed and drained

8-10 tablespoons low fat ready-made French-style dressing

2 tablespoons chopped fresh basil or flat-leaf parsley

Freshly ground black pepper, to taste

Fresh basil or flat-leaf parsley sprigs, to garnish

  1. Cook rice in pan of boiling water until just tender. Drain, rinse under cold running water, and drain again. Transfer to a salad bowl.
  2. Add chicken, cucumber, spring onions, red pepper, sugar-snap peas and sweetcorn kernels and stir to mix.
  3. Add French-style dressing, chopped herbs and black pepper and toss together to mix well.
  4. Garnish with herb sprigs and serve with mixed green salad and fresh crusty bread.

Cook’s tips

  • Use canned (drained) flaked tuna, or chopped cooked turkey or lean ham in place of chicken. Use ready-made low fat salad dressing of your choice, such as thousand island, herb and garlic or honey and mustard, in place of French-style dressing.

Nutritional information

Chicken Rice Salad