Wild Rice Summer Salad


1 (6-ounce) box long grain and wild rice

2 cups chicken or turkey, cooked and cut into small pieces

1 green pepper, chopped

2 stalks celery, chopped

1 carrot, chopped

1/4 cup red onion, chopped

4 fresh plums, sliced

1/2 cup creamy Italian dressing, low-fat or non-fat

  1. Wash and prepare vegetables, plums, and meat.
  2. Cook rice mix according to package directions.
  3. Place rice in large mixing bowl and let it cool.
  4. Add chicken or turkey, green pepper, celery, carrot, red onion, and plums. Combine gently.
  5. Stir in salad dressing and refrigerate salad.
  • Always thaw meat in the refrigerator and never on the counter.
  • Wash hands and everything that comes in contact with raw meat in hot soapy water before touching other ingredients, equipment and work places. This avoids cross-contamination.
  • If you like, add other fruits or vegetables to the salad.
  • Try other salad dressings for different tastes. 
Nutrition Facts: 

Serving size: 1 cup

Calories: 180

Fruits and Vegetables: 1/2 cup

Fat: 3.5 g

Fiber: 2 g

Sodium: 460 mg


This material was developed by the UMass Extension Nutrition Education Program.

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