Quick Chicken and Rice Salad (Low Fat)
This Quick Chicken and Rice Salad is the ideal solution when you’re craving something light, refreshing, and packed with healthy ingredients, all in under 10 minutes. Perfect for a satisfying lunch or a quick dinner, this vibrant dish combines lean chicken, tropical fruits, and a zesty dressing for a wholesome meal that’s both filling and full of flavor.
With a rich variety of textures, the sweetness of fresh pineapple and mango pairs beautifully with the savory depth of black beans and the gentle spice of cumin. Whether you’re a seasoned chef or a beginner cook, this easy-to-make salad will surely brighten your meal routine.
Recipe Overview:
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Serving Size: 4 servings
- Category: Lunch/Snacks
- Difficulty Level: Beginner Cook
- Calories: 382.5 per serving
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Lime juice | 3 tbsp | Freshly squeezed for best flavor |
| Olive oil | 1 tbsp | Extra virgin for richness |
| Salt | 1/2 tsp | Adjust to taste |
| Ground cumin | 3/4 tsp | Adds a hint of warmth and spice |
| Fresh pineapple chunks | 1/2 cup | Fresh, or canned in juice (not syrup) |
| Black beans | 3/4 cup | Drained and rinsed |
| Mango | 1 | Peeled, diced |
| Cooked converted rice | 1 cup | Ideally cooled |
| Red bell pepper | 1 | Chopped for crunch and color |
| Cilantro | 1/4 cup | Freshly chopped |
| Red onion | 1/4 cup | Finely chopped |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 382.5 kcal |
| Fat Content | 10.8 g |
| Saturated Fat Content | 2.5 g |
| Cholesterol Content | 71.4 mg |
| Sodium Content | 500.4 mg |
| Carbohydrate Content | 40 g |
| Fiber Content | 9.3 g |
| Sugar Content | 16.2 g |
| Protein Content | 33.2 g |
Instructions:
-
Prepare the Dressing:
In a medium-sized bowl, whisk together the lime juice, olive oil, salt, and ground cumin until fully combined. This will form a tangy and aromatic dressing that ties the salad ingredients together. -
Combine the Ingredients:
Add the remaining ingredients into the bowl with the dressing. This includes the fresh pineapple chunks, black beans, mango, cooled cooked rice, red bell pepper, cilantro, and red onion. Toss everything together gently to ensure each ingredient is coated with the dressing. -
Chill and Serve:
Let the salad chill for a few minutes in the fridge to allow the flavors to meld. The longer it sits, the more flavorful it becomes. However, this step is optional if you’re in a hurry. -
Garnish and Enjoy:
If you’re feeling a little extra, garnish with starfruit slices for a tropical touch, although this is entirely optional. Serve immediately or store in the fridge for a few hours for a chilled treat.
Why You’ll Love This Salad:
- Quick and Easy: With only 10 minutes of prep time, this salad is a lifesaver for busy days when you need something healthy in a flash.
- Full of Flavor: The combination of cumin-spiced rice, juicy mango, sweet pineapple, and creamy black beans brings together a perfect balance of textures and flavors.
- Low Fat and Protein-Packed: Thanks to lean chicken and beans, this salad is packed with protein while staying low in fat. The healthy fats from olive oil keep you satisfied without overloading on calories.
- Perfect for Meal Prep: This salad makes for an excellent make-ahead lunch or dinner. It stays fresh in the fridge for a day or two, making it a great option for meal prep.
Tips for Customization:
- Add More Protein: If you’re craving more protein, you can easily add more chicken or even toss in some cooked shrimp or tofu.
- Spicy Kick: Add a dash of chili flakes or chopped jalapeños to bring some heat to the dish.
- Substitute for Rice: If you prefer a lighter version, try replacing the rice with quinoa or cauliflower rice for a grain-free alternative.
- Vegan Version: Omit the chicken and add more beans or tofu for a vegan version of this salad.
Conclusion:
This Quick Chicken and Rice Salad is an excellent choice for a low-fat, nutrient-packed meal that doesn’t compromise on taste. Perfect for any day of the week, it provides the refreshing flavors of tropical fruits, the heartiness of chicken, and the wholesome benefits of black beans and rice. Whether you’re making it for a busy lunch or a light dinner, this salad will leave you feeling satisfied and nourished, all while keeping things light and healthy.
Enjoy this vibrant and fresh meal!
