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| Recipe: Apricot and Chicken Rice Salad |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
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| 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
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| 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. |
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| Per Serving:
calories 710, fat 25.8g, calories from fat 33%, protein 32.4g, cholesterol 69.2mg, dietary fiber 6.2g
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| 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% |
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| 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 |
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