A Favourite Wild Rice Recipe for Sunday!


This is one of our household’s favourite recipes of all time. I usually substitute vegetarian “chicken” while B & M eat the real stuff (I like to keep the meat intake low) – either way it works like amazing and the texture combination is so great in this dish!

Chicken and Wild Rice Salad with Almonds
(Cooking Light Magazine, December 2009 issue)
Yield:  6 servings (serving size: about 1 1/3 cups)

Dressing:
1/4 cup fig vinegar or white wine vinegar
2 teaspoons sugar
1 teaspoon Dijon mustard
1/4 teaspoon salt
1 garlic clove, minced
2 tablespoons canola oil
Remaining ingredients:
2 cups fat-free, less-sodium chicken broth
1 1/2 cups uncooked wild rice
1 tablespoon butter
Cooking spray
1 pound skinless, boneless chicken breast
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup chopped celery
1/2 cup shredded carrots
1/3 cup dried cranberries
1/4 cup chopped almonds, toasted
2 tablespoons minced red onion

  1. To prepare dressing, combine first 5 ingredients in a medium bowl. Gradually add oil, stirring with a whisk until well blended. Cover and chill.
  2. Combine broth, rice, and butter in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until rice is tender and liquid is absorbed. Remove rice mixture from heat; cool.
  3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with 1/4 teaspoon salt and pepper. Add chicken to pan; cook 8 minutes on each side or until done. Cool; cut into 1/2-inch cubes.
  4. Combine cooked rice, chicken, celery, carrots, cranberries, almonds, and red onion in a large bowl. Add dressing; toss gently to coat. Cover and chill.

CALORIES 352 ; FAT 10.3g (sat 2g,mono 5g,poly 2.5g); CHOLESTEROL 49mg; CALCIUM 42mg; CARBOHYDRATE 40.6g; SODIUM 357mg; PROTEIN 25g; FIBER 4g; IRON 1.6mg

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