Have a Plant: Fruits & Veggies for Better Health

Asparagus, Mandarin Orange, Chicken and Rice Salad Recipe

Make Half Your Plate Fruits & Veggies

Click to view larger image of Apple, Fennel & Chicken Salad with Couscous : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Fresh California asparagus, mandarin oranges, chicken and brown rice make perfect complements in this easy Asian-influenced salad.
 
Recipe Cost for 4 People: $12.57 ($3.14/serving)*
 
Preparation Time: 30 minutes

Vinaigrette

  • 2 Tbsp extra virgin olive oil
  • 2 Tbsp rice vinegar
  • 3 Tbsp mandarin orange juice, reserved from oranges
  • 1 Tbsp soy sauce

Salad

  • 1 pound fresh asparagus, trimmed
  • 2 11-oz cans mandarin oranges, drained, reserve juice
  • 12 oz. cooked chicken breast, cut into chunks
  • Instant brown rice to make 3 cups cooked
In a small bowl, whisk vinaigrette ingredients; set aside. Cook rice according to package directions. Place whole trimmed asparagus in a large skillet with 1 ½ inches of water. Bring to boil, reduce heat and simmer, uncovered, for 2-5 minutes. Rinse with cool water and cut into 1-inch pieces. In a medium size bowl, toss all ingredients.

Weekly Meal Planning Tip: When you’re planning a dinner with chicken, cook up extra chicken breast and refrigerate for later use in this salad.

Complete this Healthy Plate: Serve with an 8 oz glass of non-fat milk.
 
Serves: 4
 
Fruits & Veggies per Serving
1.25 Cups
Nutrition Info
Calories: 440
Total Fat: 11g
Saturated Fat: 2g
% of Calories from Fat: 23%
% Calories from Sat Fat: 4%
Protein: 33g
Carbohydrates: 51g
Cholesterol: 70mg
Dietary Fiber: 6g
Sodium: 300mg
 
Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, thiamin, niacin, vitamin B6, folate, potassium, phosphorus, magnesium and zinc, and a good source of vitamin E, riboflavin, pantothenic acid, iron and copper.

*Retail prices, Boulder, Colorado, and online, Spring 2015.

CalAsparagus.com.org

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