Asparagus, Mandarin Orange and Chicken Rice Bowl

Name: Asparagus, Mandarin Orange and Chicken Rice Bowl
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 3 oz, cut into chunks Chicken Breast (Broiler Or Fryers, Cooked); 1/4 cup, dry, about cup cooked Brown Rice (Raw, Unenriched); 3/4 cup, trimmed, cut into 1-inch pieces Asparagus; 1/2 cup, save Mandarin oranges (canned in juice, drained); 1/2 tablespoon Olive Oil (Extra Virgin); 1/2 tablespoon Rice vinegar; 2 teaspoons, reserved Mandarin orange juice (from the can); 3/4 teaspoon Low-sodium soy sauce

Chicken, brown rice and asparagus with mandarin and a soy-citrus dressing — 454 calories, 34 g protein.

454kcal per serving

33.6gprotein

53.2gcarbs

11.2gfat

191 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep15 min

Cook10 min

Total25 min

Makes1 serving

DifficultyMedium

A cold rice bowl that does not taste like leftovers: chicken breast, brown rice and blanched asparagus tossed with mandarin segments and a soy-citrus vinaigrette.

The dressing is built from the juice you drain off the oranges. That is the whole trick — you get sweetness without adding sugar, and it costs nothing.

Blanch the asparagus properly and rinse it cold. Two minutes too long and it turns olive-grey, which takes most of the appeal with it.

Ingredients

Servings

Chicken Breast (Broiler Or Fryers, Cooked)3 oz, cut into chunks (85 g)
Brown Rice (Raw, Unenriched)1/4 cup, dry, about cup cooked (49 g)
Asparagus3/4 cup, trimmed, cut into 1-inch pieces (112 g)
Mandarin oranges (canned in juice, drained)1/2 cup, save (90 g)
Olive Oil (Extra Virgin)1/2 tablespoon (7 g)
Rice vinegar1/2 tablespoon (8 g)
Mandarin orange juice (from the can)2 teaspoons, reserved (11 g)
Low-sodium soy sauce3/4 teaspoon (4 g)

Cook’s tips

Rinse the asparagus in cold water the second it is tender. Left in the hot pan it goes grey and limp, and this bowl is half about the colour.
Drain the oranges over a cup — the juice you save is the sweet half of the dressing, and there is no substitute that tastes the same.
Good cold, so it travels. Reheat cooked chicken to 165°F if you would rather eat it warm, and keep the bowl refrigerated up to three days.
Contains: soy, wheat (soy sauce).
Gluten-free: use tamari instead of soy sauce, same amount. Naturally dairy-free.

Method

Wash your hands and all surfaces before you start.
Whisk the oil, vinegar, reserved mandarin juice and soy sauce in a small bowl. Set the vinaigrette aside.
Cook the brown rice according to the package and let it cool slightly.
Put the trimmed asparagus in a skillet with about 1 1/2 inches of water. Bring to a boil, then simmer uncovered 2 to 5 minutes, until just tender.
Rinse the asparagus under cool water to stop the cooking and cut it into 1-inch pieces.
Toss the rice, asparagus, chicken and mandarin segments with the vinaigrette.

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