Main Dish 306 Calorie Chicken and Rice Salad

Main Dish 306 Calorie Chicken and Rice Salad


INGREDIENTS:
1-1/3 cups water
2/3 cup brown rice or long grain rice
1/3 cup skim milk
1/4 cup reduced-calorie mayonnaise or salad dressing
2 tablespoons lemon juice
1/2 cup chopped celery
1/2 cup chopped seeded cucumber
2 tablespoons sliced green onions
2 tablespoons snipped fresh parsley
2 51/2-ounce cans chunk-style chicken or two 61/2-ounce cans tuna (water pack)
1 small tomato, seeded and chopped (1/2 cup)
DIRECTIONS:
In a saucepan combine the water and rice. Bring to boiling; reduce heat. Cover and simmer 35 minutes
for brown rice (15 minutes for long grain rice) or till rice is tender and water is absorbed. Remove from
heat. Let stand, covered, 5 minutes.
Meanwhile, in a large mixing bowl combine milk, mayonnaise, lemon juice, and 1/8 teaspoon pepper. Stir
in celery, cucumber, green onions, parsley, and cooked rice. Mix well.
Drain chicken or tuna; break into chunks. Gently stir into rice mixture.
Divide mixture among 4 small airtight containers. Sprinkle with tomato. Chill overnight. Store up to 3
days in the refrigerator.
Carry in an insulated lunch box with a frozen ice pack.
Makes 4 servings.
Calories: 306/serving
TIME:
Preparation Time: 45 min.
Chilling Time: overnight

NUTRITIONAL INFORMATION PER SERVING:
21g protein
29g carbohydrate
11g fat
54mg cholesterol
502mg sodium
339mg potassium
-Low Cholesterol