Rice, Chicken and Lentil Salad with Herbs

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Preparation : 10 min Cooking : 15 min Standing : 10 min
570 calories/serving

Ingredients

1 1/3 cup basmati rice 260 g
4 tbsp extra virgin olive oil 60 mL
3 tbsp lemon, freshly squeezed 1 lemon
2 tbsp soy sauce 30 mL
2 tsp curry powder 6 g
2 cups lentils (canned), rinsed and drained 500 mL
2 green onions/scallions, finely sliced
2 cloves garlic, finely chopped
1/2 cup Italian parsley, fresh, finely chopped 40 g
2 tsp fresh basil, finely chopped 2 g
ground pepper to taste [optional]
4 servings Grilled Chicken Breast

Method

  1. Cook the rice. Let stand in the refrigerator at least 30 min (this step can be made ahead).
  2. In a small bowl, combine the oil, lemon juice, soy sauce, and curry.
  3. Put the rice in a salad bowl. Add the lentils, green onion, garlic and herbs. Pour the vinaigrette over the salad, add a little ground pepper, then toss gently. Add the grilled chicken, let stand 10 min then serve.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

570

Fat

17 g

26 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

60 mg

Sodium

340 mg

14 %

Carbohydrate

68 g

23 %

Fibre

6 g

25 %

Sugars

3 g

Net Carbs

62 g

Protein

37 g

Vitamin A

10 %

Vitamin C

27 %

Calcium

8 %

Iron

42 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Vitamin B1
Source of  :
Calcium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin C
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables 0
Milk and Alternatives 0
Meat and Alternatives 4
Fats 3
More info
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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