RICE SALAD WITH ARTICHOKES, HEARTS OF PALM AND CHICKEN By | GUILLAUME COUTURE | DIETICIAN, NUTRITIONIST A HEALTHY AND DELICIOUS RECIPE
PREPARATION TIME: 20 min COOKING TIME: 20 min SERVINGS: 4 INGREDIENTS • 30ml
Rice vinegar
• 250ml
Cooked chicken, sliced
• 15ml
Whole-grain mustard
• 2
Tomatoes, quartered
• 60ml
Olive oil
• 1
Celery, cubed
• 375ml
Cooked, converted rice
• 1
Green onion, sliced
• 398ml
Artichoke hearts,drained and quartered lengthwise
• 60ml
Fresh basil, shredded
• 398ml
Hearts of palm, drained and sliced
stalk
• Salt and pepper
INSTRUCTIONS 1. In a salad bowl, whisk together the vinegar, mustard and oil. Add the remaining ingredients. Toss to combine. Season with salt and pepper. BON APPÉTIT!
NUTRITION FACTS Per portion CALORIES
340
TOTAL FAT
16g 2g
Sat
Mono
11g
Poly
2g
CHOLESTEROL
30mg
SODIUM
526mg
CARBOHYDRATE
31g
6g
Fibres
PROTEIN
18g
Vitamine A
17 %
Vitamine C
31 %
Calcium Iron
Contact Anne-Julie Charron ( ajcharron@clubmansfield.ca ) for more information. www.clubmansfield.ca
9 % 24 %
Quick Facts about Artichokes Because of their tough exterior, artichokes take some careful preparation. But your efforts will reap nutritional rewards! This veggie is a good source of folate, dietary fiber, and vitamins C and K. Artichokes are also packed with antioxidants; they’re number 7 on the USDA’s top 20 antioxidant-rich foods list.