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Prep Time:30 minsAdditional Time:35 minsTotal Time:1 hr 5 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:35 minsTotal Time:1 hr 5 minsServings:4Yield:4 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:35 mins
Additional Time:
35 mins
Total Time:1 hr 5 mins
Total Time:
1 hr 5 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients½cupwild rice3tablespoonsolive oil, divided1poundboneless, skinless chicken breast¾teaspoonsalt, divided¾teaspoonground pepper, divided2cupsbroccoli florets½cupwhole-milk plain Greek yogurt3tablespoonswhite balsamic vinegar2tablespoonsminced shallots1tablespoonwater2cupshalved red grapes1 ½cupssliced celery½cupchopped fresh parsley½cupsliced scallions
Cook Mode(Keep screen awake)
Ingredients
½cupwild rice
3tablespoonsolive oil, divided
1poundboneless, skinless chicken breast
¾teaspoonsalt, divided
¾teaspoonground pepper, divided
2cupsbroccoli florets
½cupwhole-milk plain Greek yogurt
3tablespoonswhite balsamic vinegar
2tablespoonsminced shallots
1tablespoonwater
2cupshalved red grapes
1 ½cupssliced celery
½cupchopped fresh parsley
½cupsliced scallions
DirectionsCook wild rice according to package directions, about 45 minutes. Fluff with a fork and set aside to cool.Meanwhile, heat 2 Tbsp. oil in a large skillet over medium heat. Season chicken with 1/2 tsp. each salt and pepper. Add the chicken to the skillet; cover and cook for 8 minutes. Flip and continue to cook, covered, until the chicken is golden brown and an instant-read thermometer inserted in the center registers 165 degrees F, 8 to 10 minutes more. Transfer the chicken to a plate. When cool enough to handle, cut into 1-inch pieces.Bring 3/4 cup water to a simmer in a large skillet over medium-high heat. Add broccoli; cover, reduce heat to medium-low, and cook until tender-crisp, about 4 minutes. Drain.Whisk yogurt, vinegar, shallots, water, and the remaining 1 Tbsp. oil, 1/4 tsp. salt, and 1/4 tsp. pepper in a small bowl.Combine the wild rice, chicken, broccoli, grapes, celery, parsley, and scallions in a large bowl. Drizzle the dressing over the salad and toss to coat.TipsTo make ahead: Prepare wild rice (Step 1) and chicken (Step 2) up to 2 days ahead and refrigerate. Cook broccoli (Step 3) and make dressing (Step 4) up to 1 day ahead and refrigerate.Originally appeared: Diabetic Living Magazine, Summer 2020
Directions
Cook wild rice according to package directions, about 45 minutes. Fluff with a fork and set aside to cool.Meanwhile, heat 2 Tbsp. oil in a large skillet over medium heat. Season chicken with 1/2 tsp. each salt and pepper. Add the chicken to the skillet; cover and cook for 8 minutes. Flip and continue to cook, covered, until the chicken is golden brown and an instant-read thermometer inserted in the center registers 165 degrees F, 8 to 10 minutes more. Transfer the chicken to a plate. When cool enough to handle, cut into 1-inch pieces.Bring 3/4 cup water to a simmer in a large skillet over medium-high heat. Add broccoli; cover, reduce heat to medium-low, and cook until tender-crisp, about 4 minutes. Drain.Whisk yogurt, vinegar, shallots, water, and the remaining 1 Tbsp. oil, 1/4 tsp. salt, and 1/4 tsp. pepper in a small bowl.Combine the wild rice, chicken, broccoli, grapes, celery, parsley, and scallions in a large bowl. Drizzle the dressing over the salad and toss to coat.TipsTo make ahead: Prepare wild rice (Step 1) and chicken (Step 2) up to 2 days ahead and refrigerate. Cook broccoli (Step 3) and make dressing (Step 4) up to 1 day ahead and refrigerate.
Cook wild rice according to package directions, about 45 minutes. Fluff with a fork and set aside to cool.
Meanwhile, heat 2 Tbsp. oil in a large skillet over medium heat. Season chicken with 1/2 tsp. each salt and pepper. Add the chicken to the skillet; cover and cook for 8 minutes. Flip and continue to cook, covered, until the chicken is golden brown and an instant-read thermometer inserted in the center registers 165 degrees F, 8 to 10 minutes more. Transfer the chicken to a plate. When cool enough to handle, cut into 1-inch pieces.
Bring 3/4 cup water to a simmer in a large skillet over medium-high heat. Add broccoli; cover, reduce heat to medium-low, and cook until tender-crisp, about 4 minutes. Drain.
Whisk yogurt, vinegar, shallots, water, and the remaining 1 Tbsp. oil, 1/4 tsp. salt, and 1/4 tsp. pepper in a small bowl.
Combine the wild rice, chicken, broccoli, grapes, celery, parsley, and scallions in a large bowl. Drizzle the dressing over the salad and toss to coat.
Tips
To make ahead: Prepare wild rice (Step 1) and chicken (Step 2) up to 2 days ahead and refrigerate. Cook broccoli (Step 3) and make dressing (Step 4) up to 1 day ahead and refrigerate.
Originally appeared: Diabetic Living Magazine, Summer 2020
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Nutrition Facts(per serving)408Calories15gFat35gCarbs33gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
