Brown Rice Salad with Grilled Chicken
Upgrade your salad game with this vibrant and wholesome Brown Rice Salad with Grilled Chicken, a perfect harmony of flavors and textures! This nutrient-packed recipe features tender, smoky grilled chicken breasts seasoned with garlic and paprika, paired with fluffy brown rice and a medley of colorful veggies like cherry tomatoes, cucumbers, and red bell peppers. The bold flavors are enhanced by a tangy homemade dressing of lemon juice, balsamic vinegar, and honey, while crumbled feta and fresh parsley add a creamy and aromatic touch. Perfect for meal prep or a light yet satisfying dinner, this versatile salad can be enjoyed warm or chilled. Packed with protein, fiber, and fresh produce, it’s a delicious way to keep your meals healthy and exciting!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 3 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup uncooked brown rice
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 piece red bell pepper, diced
- 0.25 piece red onion, thinly sliced
- 2 tablespoons fresh parsley, chopped
- 0.5 cup feta cheese, crumbled
- 3 tablespoons lemon juice
- 2 tablespoons balsamic vinegar
- 1 teaspoon honey
Instructions
Start by preparing the chicken. In a small bowl, combine 1 tablespoon of olive oil, garlic powder, paprika, salt, and black pepper. Rub the mixture evenly onto both sides of the chicken breasts.
Heat a grill pan or outdoor grill over medium-high heat. Cook the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (74°C). Remove from the grill, let rest for 5 minutes, then slice into strips.
While the chicken is cooking, rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for 25-30 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork and set aside to cool.
Meanwhile, prepare the salad ingredients. In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, sliced red onion, chopped parsley, and crumbled feta cheese.
In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lemon juice, balsamic vinegar, and honey to make the dressing.
Add the cooled brown rice to the mixing bowl with the vegetables. Pour the dressing over the salad and toss gently to combine.
Divide the brown rice salad into serving bowls and top each portion with the grilled chicken strips.
Serve immediately or refrigerate for up to 24 hours for a chilled salad option. Enjoy!
Nutrition Facts
Calories |
507 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 86 mg | 29% | |
| Sodium | 727 mg | 32% | |
| Total Carbohydrate | 51.2 g | 19% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 8.0 g | ||
| Protein | 34.7 g | 69% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 136 mg | 10% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 748 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
