A+ Brown Rice Salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1/2 cup chopped and steamed Fresh Asparagus1 Cup Mixed Salad Greens1 tbsp finely chopped Shallot (about 1/2 a shallot) 1 tbsp Balsamic Vinegar1 tsp Garlic1 tbsp Parsley2 Hearts - Canned (in water) Artichokes Hearts (chopped)1/4 Cup Petite Diced Tomatoes (canned or diced fresh) 1/2 Cup Prepared of Uncle Ben's Ready Rice - Brown&Wild (or other flavor - your preference) - Note: at 1/2 to 1/3 cup servings you can make 2 of these salads for each packet of Uncle Ben's Ready Rice. 3 oz of shredded Chicken Breast, no skin (or other lean protein)
Steam the rice packet according to directions.
Prepare the veggies by starting with chopping the Asparagus on a bias and steaming it in a microwave safe container for about 1-2 minutes. Finish chopping/dicing your other veggies and place in a shallow mixing vessel while letting the rice cool.
You can use any variety of lettuce, I in fact used a red micro green/gourmet type lettuce that I bought randomly. You could also use baby spinach which would taste great in this.
Put your rice and balsamic vinegar into the mix and give this all a good toss, adding your chicken, garlic and parsley (I used the tubed variety).
Serve chilled or at room temperature. Lighter on the calories, nice complex carbs and will keep you feeling satisfied for a good portion of the afternoon !
You can also keep this vegetarian by only using veggies or substituting Quinoa (which is a complete protein grain) for brown rice.
My next version will be the B+ version - (ha ha) Broccoli and Brussell Sprouts !
Here is the original list of ingredients from the original recipe, same preparation:
* 2 tablespoons artichoke hearts,
* 3 tomatoes, cherry
* 2/3 cup rice, brown, cooked
* 1 1/2 tablespoons chickpeas, canned
* 2 tablespoons onion, red, chopped
* 3 ounces tuna, canned in water, drained, drained
* 1 teaspoon lemon juice
* 2 teaspoons olive oil, extra virgin
* 1/8 teaspoon black pepper
* 1/2 tablespoon parsley, fresh, chopped
Number of Servings: 1
Recipe submitted by SparkPeople user ACCIDENTALCHEF.
Prepare the veggies by starting with chopping the Asparagus on a bias and steaming it in a microwave safe container for about 1-2 minutes. Finish chopping/dicing your other veggies and place in a shallow mixing vessel while letting the rice cool.
You can use any variety of lettuce, I in fact used a red micro green/gourmet type lettuce that I bought randomly. You could also use baby spinach which would taste great in this.
Put your rice and balsamic vinegar into the mix and give this all a good toss, adding your chicken, garlic and parsley (I used the tubed variety).
Serve chilled or at room temperature. Lighter on the calories, nice complex carbs and will keep you feeling satisfied for a good portion of the afternoon !
You can also keep this vegetarian by only using veggies or substituting Quinoa (which is a complete protein grain) for brown rice.
My next version will be the B+ version - (ha ha) Broccoli and Brussell Sprouts !
Here is the original list of ingredients from the original recipe, same preparation:
* 2 tablespoons artichoke hearts,
* 3 tomatoes, cherry
* 2/3 cup rice, brown, cooked
* 1 1/2 tablespoons chickpeas, canned
* 2 tablespoons onion, red, chopped
* 3 ounces tuna, canned in water, drained, drained
* 1 teaspoon lemon juice
* 2 teaspoons olive oil, extra virgin
* 1/8 teaspoon black pepper
* 1/2 tablespoon parsley, fresh, chopped
Number of Servings: 1
Recipe submitted by SparkPeople user ACCIDENTALCHEF.
Nutritional Info Amount Per Serving
- Calories: 297.2
- Total Fat: 3.0 g
- Cholesterol: 49.3 mg
- Sodium: 965.4 mg
- Total Carbs: 41.9 g
- Dietary Fiber: 7.1 g
- Protein: 27.2 g
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