Main dishes

Stir-Fry Salad with Rice

photo by:kraft

This Asian main-dish salad tosses mixed vegetables, cooked brown rice, chicken strips and greens with an Italian and soy sauce dressing.

time

prep:

5 min

total:

12 min

servings

total:

4 servings

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What You Need

cup instant brown rice, uncooked

Tbsp. oil

lb. boneless skinless chicken breasts, cut into strips

cups cut-up mixed fresh vegetables (broccoli, red peppers, carrots and pea pods)

1/2

cup KRAFT Lite House Italian Dressing

Tbsp. soy sauce

bag (10 oz.) salad greens

Make It

COOK rice as directed on package.

MEANWHILE, heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5 min. or until cooked through. Add vegetables; cook an additional 2 min. or until vegetables are crisp-tender.

MIX dressing and soy sauce. Place salad greens in large salad bowl. Add rice and chicken mixture; mix lightly. Serve with the dressing mixture.

Kraft Kitchens Tips

Serving Suggestion

Enjoy a serving of this colorful salad with a slice of crusty whole grain bread.

Make it Easy

Substitute 1 pkg. (16 oz.) frozen vegetable blend for the cut-up fresh vegetables.

Special Extra

Sprinkle with chow mein noodles just before serving.

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meedy8

posted:8/14/2007

good even without the chicken

a cook

posted:8/2/2007

My husband is watching calories and this has been the best low cal recipe that we have had so far. The only thing I substituted was the greens....we used spinach instead and it really turned out great. Would definitely make it again.

grovechick

posted:10/25/2006

Delicious and easy to make. I made it in a wok & used frozen stirfry vegetables. My husband loved it!

Manga coco

posted:9/19/2006

Easy to make and fast if your in a hurry. The only thing I substituted was fat free dressing. I don't buy anything fat free or reduced whatever. I want real food, people just need to do things in moderation. Anyway, the recipes on this site are always great. KEEP on COOKIN'

sheilasour

posted:9/27/2005

I loved this salad, my whole family really enjoyed it. I added spinach in with the romaine leaves, and the next time I will make extra for lunch leftovers and just not add the mixture in with the lettuce until I've reheated the meat, etc.

a cook

posted:8/9/2005

I used chopped cellophane noodles instead of the rice and added a bit of soy sauce.

treardon

posted:6/27/2005

I enjoyed this salad but the rest of my family found it lacking. I used a frozen oriental blend, marinated chicken, and brown rice. I served it over a bed of spinach.

a cook

posted:1/19/2005

We loved this recipe! We added pineapple tidbits, mandarine oranges, and almond slices to the recipe.

sbrwbkr

posted:6/8/2004

This was a great summer-time meal. It is a great way to get some extra veggies into a diet. I will make this often...especially this summer!

sanditru

posted:5/16/2004

I used a sesame/ginger salad dressing instead of italian and it was outstanding and so easy! I e-mailed to all my friends.

servings

total:
4 servings

healthy living information

Low calorie

Good source of vitamin A or C

diet exchange

1 Starch + 1 Vegetable + 3 Meat (L) + 1 Fat

nutrition bonus

This Asian salad is a flavorful way to enjoy both crisp fresh vegetables and the whole grain goodness of brown rice. As a bonus, the vegetables provide an excellent source of vitamins A and C.

nutritional info per serving

per serving

Calories

310

Total fat

11 g

Saturated fat

1 g

Cholesterol

65 mg

Sodium

820 mg

Carbohydrate

23 g

Dietary fiber

4 g

Sugars

4 g

Protein

28 g

Vitamin A

140 %DV

Vitamin C

80 %DV

Calcium

6 %DV

Iron

15 %DV

Healthy Living Information

Low calorie

Good source of vitamin A or C

diet exchange

1 Starch + 1 Vegetable + 3 Meat (L) + 1 Fat

nutrition bonus

This Asian salad is a flavorful way to enjoy both crisp fresh vegetables and the whole grain goodness of brown rice. As a bonus, the vegetables provide an excellent source of vitamins A and C.

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