Glow & Glucose

Wild Rice Chicken and Broccoli Salad Bowl

lunch dinner
Wild Rice Chicken and Broccoli Salad Bowl
Prep Time

25 minutes

Cook Time

0 minutes

Servings

4

This salad bowl is packed full of protein and fibre to keep you feeling full and satisfied. The wild rice and pumpkin seeds add plenty of texture and the pickled onion and dijon dressing give it a delicious tangy punch. It’s a great option for work lunches and will last 2-3 days in the fridge.

Alternatively, try adding hot smoked salmon instead or a couple of poached eggs per serve.

Nutritional Information

Per Serve

Carbohydrates 26.2 g
Fibre 3.8 g
Saturated fat 3.9 g
Sodium 207.5 mg
Total fat 12.1 g
Total sugars 5.1 g

Per 100g

Carbohydrates 7.5 g
Fibre 1.1 g
Saturated fat 1.1 g
Sodium 59.3 mg
Total fat 3.5 g
Total sugars 1.5 g

Ingredients

  • 1/2 cup wild rice or mixed grain rice
  • 1/2 small red onion
  • 1 tbsp red wine vinegar
  • 1/2 tsp caster sugar
  • 1/4 tsp salt
  • 500 g chicken breast (skinless)
  • 1 tbsp olive oil
  • 2 tsp dried thyme
  • 1 head broccoli (cut into florets)
  • 2/3 cup frozen peas
  • 1/2 cup plain high protein yoghurt
  • 1/2 tsp dijon mustard
  • 1/2 tsp honey
  • 1/2 lemon (zest and juice)
  • 1 small handful parsley
  • 1 small bunch dill
  • 2 tbsp pumpkin seeds
  • 75 g feta
  • salt and pepper (to taste)

Method

  1. Place a small saucepan of water on to boil and add the wild rice/mixed rice blend. Cook for 20 minutes, drain and set aside to cool for 10 minutes or so.
  2. While the rice is cooking, thinly slice the red onion, place into a small bowl and add the red wine vinegar, sugar and salt. Mix and set aside to pickle.
  3. Dice the chicken into small bite-sized cubes and place in a bowl along with the olive oil, thyme and a pinch of salt and pepper.
  4. In a frying pan, cook the chicken over a medium heat until cooked through and just browned. Set aside.
  5. Bring another small saucepan of water to boil with a pinch of salt. Add the broccoli, cook for 2 minutes, then add the peas and cook for a further minute or two until the broccoli is just tender. Drain and set aside.
  6. Make the dressing by blending the yoghurt, mustard, honey, zest, juice, herbs and salt and pepper to taste. Set aside.
  7. To make the salad, mix the cooled rice, pickled red onion (minus the pickling liquid), chicken, broccoli, peas, and pumpkin seeds together. Stir through the dressing and crumble the feta on top.