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Recipe: Apricot and Chicken Rice Salad
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
 
Ingredients:
  • 3 cup water
  • 1-2/3 cups long grain white rice
  • 4 tsp. oil
  • 1 oz. unsalted butter
  • 2 chicken breast fillet
  • 1/4 cup slivered almonds, toasted
  • 1/4 cup pine nuts, toasted
  • 3-1/2 oz. dried apricots, sliced
  • 4 tsp. fresh coriander, chopped
  • 1/2 cup black olives
  • 4 green shallot, chopped
  • 1/4 cup shredded coconut
  • 1/2 cup apricot nectar
Cooking Directions:
Bring water to a boil in a heavy saucepan over high heat. Stir in rice and return to a boil. Reduce heat to low, cover pan tightly and simmer 20-25 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand for 5 minutes before fluffing with a fork. Heat oil and butter in a heavy nonstick pan over medium high heat. Cook chicken 8-10 minutes, turning occasionally until cooked through. Slice chicken and combine with rice and remaining ingredients, except nectar, in a bowl. Add nectar just before serving and toss.
 
Per Serving: calories 710, fat 25.8g, calories from fat 33%, protein 32.4g, cholesterol 69.2mg, dietary fiber 6.2g

Nutrients Exchanges
Calories 710 Milk Exchanges 0.0
Protein 32.4g Vegetable Exchanges 0.0
Carbohydrates 87.2g Fruit Exchanges 1.4
Dietary Fiber 6.2g Bread Exchanges 3.5
Sugar 20.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 25.8g Lean Meat Exchanges 0.2
Saturated Fat 9.5g Very Lean Meat/Protein Exchanges 3.0
Mono-unsaturated Fat 11.9g Fat Exchanges 4.8
Poly-unsaturated Fat 4.4g
% Calories from Fat 33%    
Cholesterol 69.2mg
Sodium 233.3mg
Vitamins Minerals
Vitamin A 295.1IU Calcium 99.9mg
Thiamin (B1) 1.9mg Copper 2.3mg
Riboflavin (B2) 1.5mg Iron 7.4mg
Niacin (B3) 15.1mg Magnesium 111.0mg
Vitamin B6 1.0mg Manganese 2.1mg
Vitamin B12 0.4mcg Phosphorus 398.2mg
Vitamin C 4.2mg Potassium 937.6mg
Vitamin E 6.6IU Selenium 31.3mcg
Folate 23.4mcg Sodium 233.3mg
Pantothenic Acid 2.1mg Zinc 3.4mg