With tender smoked chicken, mixed rice and refreshing melon and pineapple, this salad is as satisfying as it is delicious. It doesn't have an oil-based dressing to pile on the calories – just freshly squeezed orange juice and the juices from the other fruits. This salad is best eaten on the day it is made.
Boost the fibre content by grating in a carrot, or adding 1 celery stick, finely chopped. * Replace the rice with Puy lentils, a good source of B vitamins. Cook the lentils according to the instructions on the packet. * Fresh mint or fennel can replace the tarragon or parsley. * For variety, try a smoked turkey and red rice salad. Cook 200 g (7 oz) Camargue red rice in boiling water for 30 minutes or until tender (or according to the packet instructions). Drain and leave to cool. Meanwhile, soak 115 g (4 oz) dried cherries in boiling water for 20 minutes; drain well and pat dry. Put the rice and cherries in a large bowl. Add 340 g (12 oz) skinned and boned smoked turkey breast, cut into bite-sized pieces, and 2 Asian pears or ordinary pears, peeled and diced. Sprinkle with the finely grated zest of 1 large orange and toss gently to mix. Finish with 4 tbsp finely chopped fresh tarragon.
Rice is an ideal ingredient to include in a healthy diet because it is a complex carbohydrate and it is low in fat. * Squeeze the orange juice just before you add it to the salad, to preserve the vitamin C. The vitamin C will aid the absorption of iron from the chicken. * This salad is rich in vitamins – B vitamins in the rice and vitamin C in the melon and pineapple. The fruits also provide fibre.
B6, C, niacin, copper, B1, folate, iron, potassium, selenium, zinc