Chicken and Snap Pea Wild Rice Salad

4.7
(24)

I learned how to harvest wild rice last fall and enjoy recipes to use the nutritious grass. This is a filling, flavorful dish.

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Prep Time:
25 mins
Cook Time:
20 mins
Additional Time:
4 hrs 30 mins
Total Time:
5 hrs 15 mins
Servings:
10
Yield:
10 servings

Ingredients

  • 1 ½ cups uncooked wild rice

  • 6 cups water

  • cup tarragon vinegar

  • 3 tablespoons Dijon mustard

  • 1 tablespoon white sugar

  • 1 teaspoon salt

  • 1 clove garlic, minced

  • 1 teaspoon dried tarragon, crumbled

  • ½ teaspoon black pepper

  • ½ teaspoon crushed red pepper flakes

  • cup safflower oil

  • 3 cups cubed cooked chicken

  • 1 cup sliced celery

  • ½ cup chopped fresh parsley

  • ½ cup sliced green onion

  • ½ pound sugar snap peas, strings removed

  • ½ cup toasted slivered almonds

Directions

  1. Bring the wild rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender but not mushy, 20 to 45 minutes depending on the variety of wild rice. Drain off any excess liquid, fluff the rice with a fork, and cook uncovered 5 minutes more. Scrape into a mixing bowl, and refrigerate until cold.

  2. Whisk the vinegar, mustard, sugar, salt, garlic, dried tarragon, black pepper, and red pepper flakes in a small mixing bowl until smooth. Pour the safflower oil into the dressing in a thin, steady stream while whisking vigorously until the oil has been fully incorporated into the dressing; set aside. Stir the chicken, celery, parsley, and green onion into the cooled wild rice. Stir in the dressing until evenly blended. Cover the rice mixture, and refrigerate 4 hours to overnight.

  3. Bring a small saucepan of lightly salted water to a boil. Add the sugar snap peas, and cook uncovered until just tender, about 30 seconds. Drain in a colander, then immediately immerse in ice water for several minutes until cold to stop the cooking process. Once the peas are cold, drain and cut into 1-inch diagonal pieces. Refrigerate until ready to serve. Stir the peas and toasted almonds into the rice mixture just before serving.

Nutrition Facts (per serving)

326 Calories
21g Fat
19g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 10
Calories 326
% Daily Value *
Total Fat 21g 27%
Saturated Fat 2g 10%
Cholesterol 32mg 11%
Sodium 390mg 17%
Total Carbohydrate 19g 7%
Dietary Fiber 3g 9%
Total Sugars 2g
Protein 16g 32%
Vitamin C 8mg 9%
Calcium 52mg 4%
Iron 2mg 8%
Potassium 244mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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