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Chicken, Wild Rice and Pecan Salad in Romaine Spears Recipe

Chicken, Wild Rice and Pecan Salad in Romaine Spears Recipe

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Chicken, Wild Rice and Pecan Salad in Romaine Spears

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Ingredients:

Serving

6 cups canned low sodium chicken broth
8 oz wild rice
1 (2 1/2 lb) roasted chicken, skinned , boned , meat cut into 1/3-inch pieces
1 red bell pepper, chopped
2 bunches arugula, chopped
1/4 cup chopped green onion
3 tbsp soy sauce
3 tbsp rice vinegar
3 tbsp oriental sesame oil
salt , to taste
ground black pepper , to taste
2 cups pecans, toasted, chopped
3 heads romaine lettuce

Directions:

Bring broth to boil in medium saucepan. Add rice and bring to boil. Reduce heat to low, cover and cook until just tender, about 50 minutes. Drain well.
Transfer rice to large bowl. Mix in chicken, bell pepper, arugula and green onions.
Mix soy sauce, vinegar and oil in small bowl. Pour over salad and mix to coat. Season with salt and pepper. (Can be made 4 hours ahead. Cover and chill.).
Mix nuts into salad. Place salad in center of platter. Reserve outer romaine leaves for another use. Arrange inner leaves on platter around salad.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	480.03 Kcal (2010 kJ)
Calories from fat	326.18 Kcal
		% Daily Value*
Total Fat	36.24g	56%
Cholesterol	32.5mg	11%
Sodium	327.31mg	14%
Potassium	771.25mg	16%
Total Carbs	27.25g	9%
Sugars	3.68g	15%
Dietary Fiber	7.07g	28%
Protein	16.18g	32%
Vitamin C	17.5mg	29%
Vitamin A	0.2mg	8%
Iron	8.2mg	45%
Calcium	93mg	9%

Amount Per 100 g
Calories	121.54 Kcal (509 kJ)
Calories from fat	82.58 Kcal
		% Daily Value*
Total Fat	9.18g	56%
Cholesterol	8.23mg	11%
Sodium	82.87mg	14%
Potassium	195.27mg	16%
Total Carbs	6.9g	9%
Sugars	0.93g	15%
Dietary Fiber	1.79g	28%
Protein	4.1g	32%
Vitamin C	4.4mg	29%
Vitamin A	0.1mg	8%
Iron	2.1mg	45%
Calcium	23.5mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

11.8

Points
13

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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