Quick Chicken and Rice Salad Low Fat
Transform your weeknight meals with this Quick Chicken and Rice Salad, a deliciously fresh and low-fat option that’s perfect for busy schedules. Packed with lean protein from tender, pan-seared chicken breasts and fiber-rich brown rice, this wholesome salad bursts with vibrant flavors from crisp red bell peppers, refreshing cucumbers, juicy cherry tomatoes, and fragrant parsley. A zesty dressing made with olive oil, lemon juice, and Dijon mustard ties it all together, making every bite light yet satisfying. Ready in just 35 minutes and loaded with nutrient-dense ingredients, this easy-to-make salad is ideal for meal prep or a healthy lunch on the go. Serve it cold or freshly made—it’s a guilt-free and refreshing way to enjoy bold flavors while keeping things low-fat and nutritious!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 1 medium red bell pepper
- 1 medium cucumber
- 1 cup cherry tomatoes
- 3 stalks green onions
- 2 tablespoons fresh parsley
- 1 tablespoon olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
Instructions
Cook the brown rice in the chicken broth according to package instructions, about 20 minutes, until tender. Set aside to cool.
While the rice is cooking, heat a non-stick skillet over medium heat and cook the chicken breasts for 5-7 minutes per side, or until fully cooked through and no longer pink in the center. Let the chicken rest for 5 minutes, then dice it into bite-sized pieces.
Dice the red bell pepper and cucumber into small cubes. Cut the cherry tomatoes in halves. Thinly slice the green onions, and roughly chop the parsley.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, ground black pepper, and salt to make the dressing.
In a large mixing bowl, combine the cooked rice, diced chicken, red bell pepper, cucumber, cherry tomatoes, green onions, and parsley.
Drizzle the dressing over the salad, and gently toss to combine all the ingredients evenly.
Serve the salad immediately, or refrigerate it for up to 2 days. If serving later, give it a quick toss before eating for best flavor.
Nutrition Facts
Calories |
1083 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1142 mg | 50% | |
| Total Carbohydrate | 74.6 g | 27% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 16.1 g | ||
| Protein | 122.1 g | 244% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 165 mg | 13% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2108 mg | 45% | |
*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.
