Cold Rice Salad
Cold Rice Salad combines tender white rice and chicken with eggs, tomatoes, broccoli, peas, and corn for a colorful, hearty dish. A simple olive oil and vinegar dressing adds a lightly tangy finish, while salt and pepper round out the flavors. Serve it chilled with fruit and rolls for a casual lunch or picnic.
- Prep30 mins
- Cook30 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cold Rice Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 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.
- 62
- Heart Health
- 55
- Metabolic
- 41
- Digestive
- 34
- Inflammatory
- 59
- Performance
- 56
- General Wellness
- 1
Bring water to a boil in a medium saucepan. Add rice and stir. Reduce heat, cover, and simmer for 20 minutes. Remove from heat and set aside to cool.
- 2
Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Cool, peel, and slice.
- 3
Heat oil in a skillet over medium-high heat. Cook chicken, stirring occasionally, until no longer pink and the juices run clear.
- 4
Whisk remaining oil, vinegar, salt, and pepper together in a small bowl until lightly emulsified; set aside. Place tomatoes, broccoli, peas, and corn in a large mixing bowl and toss to combine. Add chicken, eggs, and rice, and toss again. Cover and refrigerate for at least 1 hour before serving. Toss with dressing to coat just before serving.
- 5
Heat 1 tablespoon of oil in a skillet over medium-high heat. Cook the chicken, stirring occasionally, until it is no longer pink and the juices run clear.
- 6
Whisk the remaining oil, vinegar, salt, and pepper in a small bowl until lightly emulsified; set aside.
- 7
Place the tomatoes, broccoli, peas, and corn in a large mixing bowl; toss to combine.
- 8
Add the chicken, eggs, and rice, and toss again. Cover and refrigerate for at least 1 hour before serving.
- 9
Toss with the dressing to coat just before serving.
- Calories 310.71 kcal Moderate 16%
- Protein 22.14 g Good Source 44%
- Carbohydrate 34.32 g 12%
- Total Fat 10.16 g Moderate 13%
- Saturated Fat 1.89 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 122.93 mg High 41%
- Sodium 160.96 mg Moderate 7%
- Dietary Fiber 4.98 g Moderate 18%
- Total Sugars 5.54 g --
- Added Sugars 2.49 g Low Source 5%
- Calcium 78.72 mg Low Source 6%
- Iron 2.92 mg Moderate 16%
- Potassium 470.21 mg Moderate 10%
- Vitamin A 47.26 mcg Low Source 5%
- Vitamin C 76.56 mg Good Source 85%
- Vitamin D 0.37 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Corn 🌽
- Tomatoes 🍅
About This Recipe
Cold Rice Salad is an American side dish recipe made with 16 ingredients. It takes about 1 hr, serves 8, and is rated medium. Key ingredients include Black Pepper, Broccoli, Chicken Breast, and Corn. Each serving provides about 310.71 kcal, and is a good source of protein.
Recipe Questions
- What is Cold Rice Salad?
- It is an American salad recipe made with 16 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Cold Rice Salad made of?
- The main ingredients are Black Pepper, Broccoli, Chicken Breast, Corn, Diced Tomatoes. The full list of 16 is above.
- How long does it take to make Cold Rice Salad?
- About 1 hr in total: 30 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 310.71 kcal. The full nutrition breakdown is above.
- Is Cold Rice Salad easy to make?
- This recipe is rated medium, with 16 ingredients and 9 steps.
- Is Cold Rice Salad healthy?
- Cold Rice Salad has an easyChef Pro health score of 52/100. Per serving, it provides 310.71 calories and 22.14 g of protein, or 44% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 160.96 mg (7% of the Daily Value) and saturated fat at 1.89 g (9% of the Daily Value). It contains Eggs, Corn and Tomatoes, 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.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
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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