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Rice, Chicken and Lentil Salad with Herbs

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Preparation : 10 min Cooking : 15 min Standing : 10 min
570 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Artery-healthy
  • Heart-healthy

Ingredients

1 1/3 cup basmati rice 260 g
4 tbsp extra virgin olive oil 60 mL
3 tbsp lemon, freshly squeezed 1 lemon
2 tbsp soy sauce, low-sodium 30 mL
2 tsp curry powder 6 g
2 cups lentils (canned), rinsed and drained 500 mL
2 green onions/scallions, finely sliced
2 cloves garlic, finely chopped
1/2 cup Italian parsley, fresh, finely chopped 40 g
2 tsp fresh basil, finely chopped 2 g
Grilled Chicken Breast
ground pepper to taste [optional]

Method

  1. Cook the rice. Let stand in the refrigerator at least 30 min (this step can be made ahead).
  2. In a small bowl, combine the oil, lemon juice, soy sauce, and curry.
  3. Put the rice in a salad bowl. Add the lentils, green onion, garlic and herbs. Pour the vinaigrette over the salad, add a little ground pepper, then toss gently. Add the grilled chicken, let stand 10 min then serve.

Nutrition Facts Table

per 1 Serving (300g)

Amount

% Daily Value

Calories

570

Fat

17 g

26 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

60 mg

Sodium

330 mg

14 %

Carbohydrate

68 g

23 %

Fibre

6 g

25 %

Sugars

3 g

Protein

37 g

Vitamin A

10 %

Vitamin C

27 %

Calcium

8 %

Iron

42 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat, Sodium
Source of  :
Calcium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin C
Good source of  :
Copper, Vitamin B1
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin E, Vitamin K, Zinc
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables 0
Milk and Alternatives 0
Meat and Alternatives 4
Fats 3

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