Tuesday, August 14, 2012

Healthy Meal of the Week

Hi everyone!  It’s healthy meal time.  This week I made “Stone Fruit Chicken-Rice Salad” from  It turned out to be a really yummy meal.  It did take longer than my recent meals but that was mainly because it takes a while to pit the cherries.  I hope you all try it out!


3 (6-ounce) skinless, boneless chicken breast halves, trimmed
1 teaspoon salt, divided
1/2 teaspoon black pepper, divided
Cooking spray
2 tablespoons olive oil
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1 1/2 cups pitted, coarsely chopped nectarines
1 cup cooked brown rice, cooled
1 cup coarsely chopped pitted cherries
1/2 cup sliced green onions
1/4 cup dry-roasted almonds, chopped
3 tablespoons torn mint


1.  Preheat grill to medium-high heat.

2.  Sprinkle both sides of chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Let stand 5 minutes. Chop chicken.

3.  Combine oil, rind, juice, and mustard in a large bowl, stirring well with a whisk. Add chopped, cooked chicken, nectarines, and remaining ingredients; toss well.

Serve a bitter lettuce, like frisée, or a peppery green, such as watercress or arugula, with this savory-sweet twist on a whole-grain salad.

Serves 4 (serving size:  about 1 ¼ cup)

Nutritional information:  299 calories; 11.4g total fat (1.6g saturated fat; 7.2g mono.; 1.9g poly); 23.2g protein; 26.9g carbohydrates; 4.1g fiber; 49mg cholesterol; 1.7mg iron; 750mg sodium; 53mg calcium


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