Rice, Chicken and Lentil Salad with Herbs

Rice, Chicken and Lentil Salad with Herbs

4 servings
Preparation 10 min
Cooking 15 min

Standing 10 min

570 calories per serving 


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   30 g
2 cloves garlic, finely chopped    
1/2 cup Italian parsley, fresh, finely chopped   40 g
2 tsp fresh basil, finely chopped   2 g
  ground pepper to taste    
4 serving(s) Grilled Chicken Breast (Recipe)    

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

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

570

Fat

17 g

26 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

55 mg

Sodium

330 mg

14 %

Carbohydrate

68 g

23 %

Fibre

6 g

25 %

Sugars

3 g

Protein

37 g

Vitamin A

10 %

Vitamin C

25 %

Calcium

8 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Poultry | Rice/Grain | Lunch box | Main courses/Entrées | Salads | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Low Cholesterol | Low Saturated Fat | Low Sodium | Picnic


Grilled Chicken Breast

Grilled Chicken Breast

Chicken in a yogurt and curry marinade.

With this recipe you'll be able to have some ready-to-use chicken for your wraps, sandwiches and salads.

4 servings
Preparation 5 min
Cooking 10 min

120 calories per serving 


Ingredients

1 1/3 chicken breasts, boneless, skinless   400 g
1 tbsp milk, partly skimmed, 2%   15 mL
2 tbsp yogurt, plain, 2%   30 g
1/2 tsp curry powder   2 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Preheat the grill or the oven broiler.
  2. In a bowl, mix well the yogurt, milk and curry. Brush the chicken breasts with this mixture.
  3. Grill or broil 10 cm from the heat. Cook for about 10-12 min, turning the pieces once. They are ready when the meat loses its pink colour.
  4. Take out of the oven, add salt and pepper, then slice into strips.

Remarks

The chicken can be kept in the fridge for up to 4 days.

Nutrition Facts Table

Nutrition Facts

per 1 serving (90g)

Amount

% DV*

* DV = Daily Value

Calories

120

Fat

2 g

3 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

55 mg

Sodium

45 mg

2 %

Carbohydrate

1 g

0 %

Fibre

0 g

0 %

Sugars

1 g

Protein

23 g

Vitamin A

0 %

Vitamin C

0 %

Calcium

2 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Fat, Saturated Fat, Sodium
Source of :
Iron, Magnesium, Pantothenic Acid, Potassium, Vitamin B2, Zinc
Good source of :
Phosphorus, Vitamin B12, Vitamin B6
Excellent source of :
Niacin
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Poultry | Artery-healthy | Halal | Heart-healthy | Low Fat | Low Saturated Fat | Low Sodium | Barbecue/Broil/Grill

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