Low Syn Curried Chicken Rice Salad Bowl

Delicious Curried Chicken Rice Salad Bowl with the natural sweetness of apples and golden raisins.

I often cook my slow cooker chicken at the weekend, as it makes a delicious Sunday Dinner with all the trimming. However there is often plenty of leftover chicken, which actually comes in really handy for throwing into salads, or topping some soup just to add a bit of protein to my meal. One of my favourite salads to make with leftovers is this Curried Chicken Rice Salad Bowl.

I really like Indian food, but sometimes I just like to make up my own recipes with an Indian slant rather than recreate a classic dish.

If you love coronation chicken, you will love the sweet curry flavour of this Curried Chicken Rice Salad Bowl, all similar flavours, but instead I mix in some leftover cooked rice, sweet apple and crunchy celery etc to make it into a complete meal, rather than a topping for crisp breads or baked potatoes.

Many people can be a bit worried about reusing cooked rice, but it isn’t actually cooked rice that’s the issue, but more how it is stored once cooked. If you refrigerate as soon as possible, and keep it chilled, cooked rice is perfectly fine for reheating in something like this egg fried rice (actually for egg fried rice, you should always use cold cooked rice, as otherwise it gets too sticky and starchy), or eaten chilled in this salad.

What’s not to love about a quick and easy salad bowl like this? Chop up all the components and add to a large bowl with the protein and rice, spoon in the dressing and then all that is left to do is to toss all together for a delicious salad with lots of different bites of flavour.

Today was actually perfect for this dish. I’m sure this happens to other people as well as me,  you get up with plans of getting lots of thing done, but before you know it, it’s lunch time, you have nothing at all prepared or planned to eat, but you are hungry and need something quick.

That’s were little tubs or leftovers can come in really handy. I always try and save little bits of recipes I have cooked previously and keep in the fridge in the tub, or freeze a portion of something in the freezer. Those leftovers can be a lifesaver for a busy day. It is so easy to just add in  a few extra ingredients to make it more substantial for a meal.

If I don’t make sure I have at least something in the fridge that can be quickly thrown together for a meal, I know I am setting myself up to fail, by sabotaging my day and grabbing something else that I shouldn’t, should the hunger set in and I am not prepared.

This Curried Chicken Rice Salad Bowl, was just what I needed.  I fancied salad, I had leftover cooked chicken and a tub of rice and not one to waste food, this just had to be made.

My dad got to sample a serving too, as he is currently here visiting from Scotland. He was impressed with how quickly I put this together and really enjoyed the flavours. Even kids will enjoy this because of the sweetness of the apple and raisins.  So it is a great salad to make for the whole family.

Low Syn Curried Chicken Rice Bowl

Yield: 4 servings

Prep Time: 10 minutes

Total Time: 10 minutes

This recipe is gluten free, Slimming World and Weight Watchers friendlyExtra Easy - 2 syns per servingWW Smart Points - 6

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Ingredients

• 2 cups (480ml) of cooked chicken
• 2 cups of cold cooked rice (I cook the rice in stock to give more flavour)
• 1/4 cup of sweetcorn
• handful of cilantro, finely chopped
• 1/2 small red onion, finely chopped
• 1 red sweet apple, sliced
• 1 stick of celery, chopped
• 20g of golden raisins (3 syns)
• 1/4 cup of fat free yogurt
• juice of a 1/2 lemon
• 2 tbs of 1/2 Fat Mayonnaise - (4 syns)
• 1/2 tbs of sukrin: 1 or other sweetener of choice
• 1 tsp of curry powder
• salt and black pepper to season

Instructions

1. Whisk together the mayo, yoghurt, lemon juice, sukrin: 1, curry powder and some salt and black pepper.
2. Add to a large bowl with all the other ingredients and mix to combine.
3. Season as needed with salt and black pepper
4. Serve with some crisp Romaine or Iceberg lettuce and fresh lemon slices.

Notes

Nutritional information is an estimate and is to be used for informational purposes only.

Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. Also double check syn values of sinned ingredients as different brands can vary. 

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Nutrition Information:

Yield: 4 Serving Size: 1 serving
Amount Per Serving: Calories: 303Total Fat: 5.4gSaturated Fat: 0.8gCholesterol: 62mgSodium: 204mgCarbohydrates: 37.2gFiber: 2.4gSugar: 4.7gProtein: 25.8g

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