Brown rice and shredded chicken salad

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

First published: Nov 2013

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Serves: 4

Time to make: 35 mins

Ingredients

More weights & measures

1 cup brown rice

200g sugar snap peas, trimmed

200g snow peas, trimmed, sliced

1 ½ cups edamame beans

400g skinless cooked chicken breast, shredded

130g baby spinach

1 tablespoon salt-reduced soy sauce

1 ½ tablespoons mirin

1 tablespoon balsamic vinegar

2 teaspoons sesame oil

2 teaspoons sesame seeds, lightly toasted

Instructions

1 Cook rice following packet directions. Set aside to cool.

2 Blanch sugar snap and snow peas in a large saucepan of boiling water until tender-crisp. Refresh under cold running water. Drain.

3 Place rice, blanched peas, edamame beans, chicken and spinach in a large bowl. Whisk together soy, mirin, balsamic and sesame oil. Add to salad and gently toss to combine. Serve garnished with sesame seeds.

Variations

Make it gluten free: Use gluten-free soy sauce.

Nutrition Info (per serve)

Calories 502cal

Kilojoules 2100kJ

Protein 47g

Total fat 14g

–Saturated fat 2g

Carbohydrates 50g

–Sugars 4g

Dietary fibre 6g

Sodium 250mg

Calcium 80mg

Iron 5.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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