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Thursday, 27th March 2014
High Protein Grilled Chicken and Rice Salad
A great tasting recipe to have post workout to aid muscle building
By LA Muscle on 27.03.2014 04:56 pm
Try this great tasting, low fat and high protein chicken and rice recipe. Not only is it packed with protein and is low in fat, it is also very tasty and adds a twist to your diet.
Ingredients
2/3 cup fat free Italian salad dressing
6 small skinless, boneless chicken breast halves,
(1 1/2 lbs to 1 3/4 lbs total)
1 cup loose pack frozen French cut green beans
3 cups cooked brown rice, chilled
1 (14 oz) can artichoke hearts, drained & quartered
2 cups packaged coleslaw mix
Lettuce leaves
Directions:
Place 3 tbsp of the Italian salad dressing in a small bowl.
Set aside remaining dressing.
Place chicken on the rack of an uncovered grill directly over medium hot coals. Grill 12 to 15 minutes or until chicken is tender and no longer pink (170 degrees F.), turning once and brushing chicken with the 3 tbsp dressing during the last 2 minutes.
Rinse green beans with cool water for 30 seconds; drain well. In a large bowl toss together beans, chilled rice, artichoke hearts and coleslaw mix. Pour the reserved salad dressing over rice mixture; toss to gently coat.
Remove chicken from grill and slice. Arrange lettuce leaves on 6 dinner plates. Top with the rice mixture and chicken slices.
Yields 3 Servings
Serving Size: 2 chicken breast halves and 1 cup salad
Nutrition Information (per serving)
Calories - 280kcal
Protein - 50g
Carbs - 20g
Fat - 3g
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