Quick Chicken and Rice Salad Low Fat

Transform your weeknight meals with this Quick Chicken and Rice Salad, a deliciously fresh and low-fat option that’s perfect for busy schedules. Packed with lean protein from tender, pan-seared chicken breasts and fiber-rich brown rice, this wholesome salad bursts with vibrant flavors from crisp red bell peppers, refreshing cucumbers, juicy cherry tomatoes, and fragrant parsley. A zesty dressing made with olive oil, lemon juice, and Dijon mustard ties it all together, making every bite light yet satisfying. Ready in just 35 minutes and loaded with nutrient-dense ingredients, this easy-to-make salad is ideal for meal prep or a healthy lunch on the go. Serve it cold or freshly made—it’s a guilt-free and refreshing way to enjoy bold flavors while keeping things low-fat and nutritious!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 1 medium red bell pepper
• 1 medium cucumber
• 1 cup cherry tomatoes
• 3 stalks green onions
• 2 tablespoons fresh parsley
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon salt

Directions

Step 1

Cook the brown rice in the chicken broth according to package instructions, about 20 minutes, until tender. Set aside to cool.

Step 2

While the rice is cooking, heat a non-stick skillet over medium heat and cook the chicken breasts for 5-7 minutes per side, or until fully cooked through and no longer pink in the center. Let the chicken rest for 5 minutes, then dice it into bite-sized pieces.

Step 3

Dice the red bell pepper and cucumber into small cubes. Cut the cherry tomatoes in halves. Thinly slice the green onions, and roughly chop the parsley.

Step 4

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, ground black pepper, and salt to make the dressing.

Step 5

In a large mixing bowl, combine the cooked rice, diced chicken, red bell pepper, cucumber, cherry tomatoes, green onions, and parsley.

Step 6

Drizzle the dressing over the salad, and gently toss to combine all the ingredients evenly.

Step 7

Serve the salad immediately, or refrigerate it for up to 2 days. If serving later, give it a quick toss before eating for best flavor.

Nutrition Facts

Serving size	(1600.2g)

Amount per serving	% Daily Value*
Calories	1083.1

Total Fat 31.5g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 1.4g
Cholesterol 295.8mg	0%
Sodium 1142.4mg	0%
Total Carbohydrate 74.6g	0%
Dietary Fiber 10.7g	0%
Total Sugars 16.1g
Protein 122.1g	0%

Vitamin D 3.5IU	0%
Calcium 165.3mg	0%
Iron 7.0mg	0%
Potassium 2107.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.5%

Protein: 45.6%

Carbs: 27.9%