Grilled And Chilled Chicken Rice Salad
|Skinless boneless chicken breast halves||16 Ounce|
|Low sodium soy sauce||1 Tablespoon|
|Salt free lemon pepper seasoning||1⁄2 Teaspoon|
|Vegetable cooking spray||1|
|Red apple||1 Cup (16 tbs), chopped|
|Chopped red apple||1 Cup (16 tbs)|
|Lemon juice||2 Teaspoon|
|Sliced celery||3⁄4 Cup (12 tbs)|
|Raisins||1⁄2 Cup (8 tbs)|
|Cooked long grain rice||2 1⁄2 Cup (40 tbs) (Cooked Without Salt Or Fat)|
|Nonfat mayonnaise||1 Cup (16 tbs)|
|Plain nonfat yogurt||1⁄4 Cup (4 tbs)|
|Unsweetened apple juice||1⁄4 Cup (4 tbs)|
|Sliced green onions||1⁄4 Cup (4 tbs)|
Brush chicken breast halves with soy sauce, and sprinkle with lemon-pepper seasoning.
Coat grill rack with vegetable cooking spray, and place on grill over medium-hot coals.
Place chicken breasts on rack, and cook 5 to 6 minutes on each side or until chicken is tender.
Remove chicken from grill, and let cool slightly.
Cut chicken into 1-inch pieces.
Combine chopped apple and lemon juice in a large bowl.
Add chicken, sliced celery, raisins, and cooked rice to apple mixture; toss well.
Combine mayonnaise, yogurt, and apple juice in a small bowl; stir well.
Pour mayonnaise mixture over chicken mixture, and toss gently to combine.
Cover and chill thoroughly.
Just before serving, spoon mixture into a lettuce-lined bowl, if desired.
Sprinkle with green onions.
Serving size: Complete recipe
Calories 1107 Calories from Fat 77
% Daily Value*
Total Fat 9 g13.4%
Saturated Fat 2 g9.8%
Trans Fat 0.1 g
Cholesterol 263.1 mg87.7%
Sodium 728.7 mg30.4%
Total Carbohydrates 148 g49.4%
Dietary Fiber 18.5 g74.1%
Sugars 108.7 g
Protein 117 g233.6%
Vitamin A 112.6% Vitamin C 109.9%
Calcium 27% Iron 38.8%
*Based on a 2000 Calorie diet