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Recipe: Mediterranean Chicken-and-Rice Salad
Servings: 4
Preparation Time: 15 min.
Cooking Time: 0 min.
 
Ingredients:
  • 3 Tbs. red wine vinegar
  • 4-1/2 tsp. olive oil
  • 1/4 tsp. black pepper
  • 1 clove garlic, minced
  • 3 cup cooked rice
  • 1-1/2 cups cooked chicken, diced
  • 1/2 cup bottled roasted red bell peppers, drained and diced
  • 1/4 cup medium pitted ripe olives, drained and halved
  • 1/4 cup fresh chives, chopped
  • 1/4 cup fresh basil, chopped
  • 1/4 cup fresh oregano, chopped
  • 1 Lbs. artichoke hearts, drained and quartered
Cooking Directions:
Combine vinegar, olive oil, pepper and minced garlic in a small bowl. Set dressing aside. Combine rice and remaining ingredients in a large bowl and add dressing, stir until well blended.
 
Per Serving: calories 425, fat 17.2g, calories from fat 36%, protein 20.6g, cholesterol 48.8mg, dietary fiber 5.9g

Nutrients Exchanges
Calories 425 Milk Exchanges 0.0
Protein 20.6g Vegetable Exchanges 2.2
Carbohydrates 52.3g Fruit Exchanges 0.0
Dietary Fiber 5.9g Bread Exchanges 2.2
Sugar 3.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 17.2g Lean Meat Exchanges 1.9
Saturated Fat 4.4g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 9.1g Fat Exchanges 1.7
Poly-unsaturated Fat 3.7g
% Calories from Fat 36%    
Cholesterol 48.8mg
Sodium 193.9mg
Vitamins Minerals
Vitamin A 114.8IU Calcium 78.3mg
Thiamin (B1) 1.4mg Copper 2.2mg
Riboflavin (B2) 0.5mg Iron 3.5mg
Niacin (B3) 6.5mg Magnesium 70.4mg
Vitamin B6 2.4mg Manganese 1.2mg
Vitamin B12 0.2mcg Phosphorus 223.5mg
Vitamin C 27.6mg Potassium 511.2mg
Vitamin E 3.2IU Selenium 31.6mcg
Folate 134.0mcg Sodium 193.9mg
Pantothenic Acid 1.5mg Zinc 2.4mg