Mediterranean Chicken and Rice Salad
This healthy, Mediterranean Chicken and Rice Salad is light but satisfying, and bursting with fresh flavor. It's the perfect meal prep recipe to make on a Sunday afternoon and enjoy for lunch throughout the week, or serve as a quick easy dinner recipe on a busy night.
Equipment
- 1 spatula
- 1 food proccessor
Ingredients
For the Salad
- 2 c white rice cooked
- 1½ c chicken cooked and shredded
- ½ c English cucumber
- 1 c grape tomatoes
- ½ c feta cheese
- ¼ c slivered almonds
For the Dressing
- 3 T olive oil
- ½ tsp dijion mustard
- 1 tsp honey
- 2 T lemon juice
- ½ t salt I use coarse salt, if using table salt, use less
- ⅛ pepper
- 1 shallot
- 3 T fresh herbs like parsley, dill and chives
Instructions
- Preheat oven to 350 degrees and line a baking sheet with parchment paper. Spread 1/4 cup of slivered almonds in a single layer. Toast in oven for 5 minutes, opening oven and shaking pan at the midway point to toss nuts a bit. Do not walk away as almonds can scorch easily. They are done when the edges are slightly golden, and they have a rich, nutty aroma. Remove from oven and set them aside to cool.
- I use microwaveable Jasmin rice from Trader Joes. Cook until done, and transfer to a bowl to cool. You need 2 cups of cooked rice.
- Slice 1/2 cup of cucumbers into thin wedges. Cut 1 cup of grape tomatoes in half length wise
- Using a sharp knife or kitchen shears, rough chop the parsley, dill and chives. You will want appox 2-3 T of chopped herbs.
- Peel shallot and slice it into 4 quarters. Drop it into a food processor and add 3T olive oil, 1/2 T Dijon mustard, 1t honey, 2 T fresh lemon juice (squeeze half a lemon), 1/2 t salt, 1/8 t black pepper and the fresh herbs. Pulse until smooth. Open lid and scrape down sides of bowl with a spatula to ensure you get every last drop.
- In a large bowl, combine the cooled rice, cooked chicken, cucumber, tomatoes and slivered almonds (reserve a few to the side for garnish). Pour the dressing over the salad ingredients and add 1/2 cup of crumbled feta cheese. Toss gently to combine all ingredients.
- Scoop into individual rice bowls and sprinkle the remaining toasted almonds and a few more fresh herbs on top (optional). Enjoy immediately or refrigerate for later. This salad can be served chilled or at room temperature.
Notes
Scoop leftovers into glass container and store in refrigerator for up to 4 days.
Looking for other lunch meal prep ideas? Try these...
Dill Cashew Chicken Salad
BLT Chicken Salad
Chinese Chicken Salad with Ramen
Nutrition
Calories: 604kcalCarbohydrates: 81gProtein: 23gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gTrans Fat: 0.01gCholesterol: 53mgSodium: 584mgPotassium: 514mgFiber: 3gSugar: 4gVitamin A: 421IUVitamin C: 10mgCalcium: 149mgIron: 2mg
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