Healthy Meal Prep
Cold Rice Salad Recipe

Cold Rice Salad

Description

White rice tossed with broccoli, tomatoes, peas, corn, hard-cooked eggs, and chicken, dressed with a simple vinaigrette. Serve chilled with fruit and rolls.

Ingredients

  • 2 cups water
  • 1 cup uncooked white rice
  • 3 eggs
  • 1 tablespoon olive oil
  • 2 boneless skinless chicken breasts, bite-size pieces
  • 3 tablespoons olive oil
  • 1 teaspoon vinegar
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 1 cup tomatoes, diced
  • 1 bunch raw broccoli, with stalk, chopped
  • 1 cup frozen peas, thawed
  • 1 cup frozen corn kernels, thawed

Instructions


  1. Bring water to a boil in a medium saucepan. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Remove from heat, and set aside to cool.
  2. Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Cool, peel, and slice.
  3. Heat 1 tablespoon of oil in a skillet over medium-high heat. Cook chicken, stirring occasionally, until no longer pink and juices run clear.
  4. Whisk remaining oil, vinegar, salt, and pepper together in a small bowl until lightly emulsified; set aside. Place tomatoes, broccoli, peas, and corn together in a large mixing bowl; toss to combine. Add chicken, eggs and rice, and toss again. Cover, and refrigerate for at least 1 hour before serving. Toss with dressing to coat just before serving.

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Nutritional Information

Cold Rice Salad

Servings Per Recipe: 8
Calories: 300
% Daily Value *
protein: 41 %
carbohydrates: 10 %
exchange other carbs:
dietary fiber: 12 %
sugars:
fat: 17 %
saturated fat: 11 %
cholesterol: 35 %
vitamin a iu: 14 %
niacin equivalents: 89 %
vitamin b6: 30 %
vitamin c: 66 %
folate: 23 %
calcium: 5 %
iron: 13 %
magnesium: 15 %
potassium: 12 %
sodium: 18 %
thiamin: 23 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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