Tired of boring, bland salads that leave you hungry and unsatisfied? Get ready to revolutionize your meal prep with this mouthwatering Brown Rice and Chicken Salad that's not just a dish, but a culinary adventure! Packed with protein, bursting with fresh ingredients, and incredibly easy to make, this recipe will transform your lunch game and have everyone asking for your secret recipe. Whether you're a busy professional, a health-conscious foodie, or just someone who loves delicious, quick meals, this salad is about to become your new obsession!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 2 cups cooked brown rice
- 1 cup cooked chicken, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Cook brown rice according to package instructions. If using uncooked rice, rinse 1 cup of dry brown rice under cold water, then combine with 2 cups of water in a medium saucepan.
- Bring rice to a boil, then reduce heat to low, cover the pot, and simmer for approximately 45 minutes or until water is absorbed and rice is tender.
- While rice is cooking, prepare the chicken. If using raw chicken, season with salt and pepper, then cook in a skillet over medium heat until internal temperature reaches 165°F (about 6-8 minutes per side).
- Allow cooked chicken to cool slightly, then dice into small, uniform cubes.
- Wash and halve the cherry tomatoes, finely dice the red onion, and chop fresh parsley.
- In a large mixing bowl, combine cooled brown rice, diced chicken, cherry tomatoes, red onion, and chopped parsley.
- Create the dressing by whisking together olive oil, lemon juice, salt, and pepper in a small bowl.
- Pour dressing over the rice and chicken mixture, gently tossing to ensure all ingredients are evenly coated.
- Cover and refrigerate for 15-20 minutes to allow flavors to meld together before serving.
- Taste and adjust seasoning with additional salt and pepper if needed.
- Serve chilled or at room temperature as a light meal or refreshing side dish.
Tips
- Rice Perfection: Always rinse your brown rice before cooking to remove excess starch and prevent clumping. Use a 2:1 water-to-rice ratio for perfectly fluffy grains.
- Chicken Hack: For extra flavor, consider marinating your chicken in herbs or using leftover roasted chicken to save time.
- Fresh is Best: Use fresh, high-quality ingredients. Ripe cherry tomatoes and freshly chopped parsley make a huge difference in taste.
- Dressing Trick: Whisk your dressing thoroughly and taste before adding to ensure balanced flavor. You can always adjust with more lemon juice or olive oil.
- Make-Ahead Magic: This salad tastes even better after chilling for a few hours, allowing flavors to meld. It's perfect for meal prep and stays fresh in the refrigerator for 2-3 days.
- Customize Your Salad: Feel free to add additional ingredients like feta cheese, cucumber, or toasted nuts for extra texture and flavor.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 35g
Protein: 20g
Fat: 18g
Saturated Fat: 3g
Cholesterol: 45mg
