Wild Rice Salad with Chicken and Snap Peas
Wild Rice Salad with Chicken and Snap Peas combines nutty grains with tender chicken and crisp sugar snap peas, all tossed in a tangy tarragon-Dijon vinaigrette. The mix of fresh herbs, green onion, and toasted almonds adds brightness and crunch in every bite. Serve it chilled or at room temperature for a satisfying lunch, picnic spread, or light dinner.
- Prep25 mins
- Cook35 mins
- Serves10
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Wild Rice Salad with Chicken and Snap Peas, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 55
- Heart Health
- 37
- Metabolic
- 42
- Digestive
- 35
- Inflammatory
- 42
- Performance
- 51
- General Wellness
- 1
Bring water and wild rice to a boil in a medium saucepan over high heat. Reduce the 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 any excess liquid, fluff the rice with a fork, and cook uncovered for 5 minutes more. Transfer to a bowl and refrigerate until cold.
- 2
Meanwhile, whisk the vinegar, mustard, sugar, salt, garlic, dried tarragon, black pepper, and pepper flakes in a small bowl until smooth. Slowly drizzle in the safflower oil in a thin, steady stream while whisking vigorously until emulsified; set the vinaigrette aside.
- 3
Stir the chicken, celery, parsley, and green onions into the cooled wild rice; stir in the vinaigrette until evenly combined. Cover the bowl and refrigerate 4 hours to overnight.
- 4
Meanwhile, fill a large bowl with ice and cold water; set aside. Bring a small saucepan of lightly salted water to a boil. Add the sugar snap peas; cook uncovered until just tender, about 30 seconds. Drain in a colander, then immediately immerse in the ice water until cold to stop the cooking process, 2 to 3 minutes. Drain and cut into 1-inch diagonal pieces. Refrigerate until ready to serve.
- 5
Stir the sugar snap peas and almonds into the rice mixture just before serving.
- Calories 385.02 kcal Moderate 19%
- Protein 16.81 g Good Source 34%
- Carbohydrate 37.68 g 14%
- Total Fat 19.29 g High 25%
- Saturated Fat 1.34 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 46.34 mg Moderate 15%
- Sodium 339.92 mg Moderate 15%
- Dietary Fiber 5.67 g Good Source 20%
- Total Sugars 9.11 g --
- Added Sugars 6.36 g Moderate 13%
- Calcium 58.2 mg Low Source 4%
- Iron 2.51 mg Moderate 14%
- Potassium 201.38 mg Low Source 4%
- Vitamin A 24.1 mcg Low Source 3%
- Vitamin C 5.64 mg Low Source 6%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Mustard
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
Wild Rice Salad with Chicken and Snap Peas is an American dinner recipe made with 17 ingredients. It takes about 1 hr, serves 10, and is rated medium. Key ingredients include Black Pepper, Celery, Dijon Mustard, and Dried Tarragon. Each serving provides about 385.02 kcal, and is a good source of protein.
Recipe Questions
- What is Wild Rice Salad with Chicken and Snap Peas?
- It is an American salad recipe made with 17 ingredients, usually served for dinner or lunch or salad.
- What is Wild Rice Salad with Chicken and Snap Peas made of?
- The main ingredients are Black Pepper, Celery, Dijon Mustard, Dried Tarragon, Fresh Parsley. The full list of 17 is above.
- What goes well with Wild Rice Salad with Chicken and Snap Peas?
- Explore these American side-dish recipes.
- How long does it take to make Wild Rice Salad with Chicken and Snap Peas?
- About 1 hr in total: 25 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 385.02 kcal. The full nutrition breakdown is above.
- Is Wild Rice Salad with Chicken and Snap Peas easy to make?
- This recipe is rated medium, with 17 ingredients and 5 steps.
- Is Wild Rice Salad with Chicken and Snap Peas healthy?
- Wild Rice Salad with Chicken and Snap Peas has an easyChef Pro health score of 51/100. Per serving, it provides 385.02 calories and 16.81 g of protein, or 34% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 339.92 mg (15% of the Daily Value), saturated fat at 1.34 g (7% of the Daily Value) and added sugars at 6.36 g (13% of the Daily Value). It contains Tree Nuts, Mustard, Celery, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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